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WOD21112020, SATURDAY




WARMUP

. 400m run

. 30 lunges

. 1 min plank


TASK 1: STRENGTH

A. 4 rounds x 3 mins

12-8-4-2 reps

. Push press

. weighted Strict pull-up

. Deficit push up


B. 4 rounds x 3 mins

. 4 rope climbing

. 12 barbell row


TASK 2: CONDITIONING

25 min AMRAP

. 200m run

. 10 sumo deadlift high pull 95/65 lbs

. 10 burpees facing the bar

Rest 1 min between rounds

(Add two reps after each round)


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