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WOD24012021, SUNDAY



WARMUP

3 rounds

. 5 inch worm

. 10s wallsit


TASK 1: GYMNASTICS

Every 90s x 9 rounds

. 10 box jumps (rotate every round with box jumps, box jump over, lateral box jump)

. 6 pistol squat


TASK 2: STRENGTH

A. Back squat

Every 30s x 20 rounds @ heavy


TASK 3: CONDITIONING

20 min AMRAP

Cash in: 2000m Row

Then AMRAP:

. 3 hang power clean 115/85lbs

. 6 HR push ups

. 24 D.U

NOTE : Add 3 reps to HPC and HRPU every 3 round completed

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