WOD18102020, SUNDAY
WARMUP
5 min AMRAP
. 15s dead hang hold
. 15s hollow hold
. 15s back extension hold
. 5s rest
TASK 1: GYMNASTICS
A. EMOM X 10 mins
Min 1: 3-5 strict pull-ups
Min 2: 5-10 kipping chest to bar pull-ups
B. EMOM x 10 mins
Min 1: max distance HS walk / practice
Min 2: rest
TASK 2: CONDITIONING
10 min AMRAP
. 400m run
THEN, AMRAP REMAINING TIME:
12 - 9 - 6
. DB Thrusters
30 - 20- 10
. Situp