WOD19092020, SATURDAY
WARMUP
. 400m run
. 30s HS hold
. 20 pushups
TASK 1: STRENGTH
A. Push press
Every 2 mins x 5 rounds
. 8 push press
B. Superset for 4 rounds
. 8/side one arm DB Seated shoulder press
. 8 barbell row
Go every 2 mins
TASK 2: CONDITIONING
2 mins on : 2 mins off X 5 Rounds
. 4 box step up
. 8 burpees box jump over
. Row Max cal in remaining time
Score : Total cal of 5 Rounds
TASK 3: CORE
3 rounds
. 30 to 5o Russian Twist
. 10 pike on the rower