WOD16082020, SUNDA

WARMUP

. 400m run

Then

3 rounds

. 10 jump lunges

. 10 air squats

TASK 1: STRENGTH

A. Superset for 4 rounds, go every 3 mins

. 8 front squats

. 45s walls sit

B. Box step up (barbell loaded)

4 sets, 8/side , go every 2:30 mins

TASK 2: WEIGHTLIFTING

A. Power cluster

3 rep TNG

15 rounds x every 90 seconds

TASK 3: CONDITIONING

FOR TIME

2 ROUNDS

. 150 D.Us

. 20 pull-ups / 20 Ring Row