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