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