WOD17102020, SATURDAY
WARMUP:
2 ROUNDS
. 200m run
. 10 burpees
TASK 1: STRENGTH
A. Superset for 4 rounds, go every 3 mins
. 10 DB one arm bench press
. 10 DB one arm row
B. Superset for 4 rounds, go every 3 mins
. 8 Seated DB one arm Arnold press
. 3 Strict HSPU / 8 push ups
TASK 2: CONDITIONING
90s AMRAP Alt. Between A & B
5 rounds x rest 3 mins
A. Max Alt. DB snatch
B. Max burpees
Flow: A,B,A,B,A
TASK 3: ACCESSORIES
3 ROUNDS
. 30 face pulls
. 30 banded tricep push downs