WOD22122020, TUESDAY
WARMUP
. 400m run
Then, accumulate for 2 mins:
. Hollow rock hold
Accumulate for 2 mins:
Back ext. hold
TASK 1: GYMNASTICS
A. EMOM X 15 mins
Min 1: 10 to 20 T2R (go unbroken sets)
Min 2: 45s moderate pace row
Min 3: rest or 30s plank
TASK 2: STRENGTH
A. EMOM X 10 mins
Min 1: 5 deadlift @ 75%
Min 2: 5 strict press
TASK 3: CONDITIONING
10 SETS
. 10s max watt assault bike
Rest 90s