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WOD25102020, SUNDAY



WARMUP

3 ROUNDS

. 10s HS hold

. 30s plank


TASK 1: GYMNASTICS

A. EMOM 6 mins

EVEN: 30s hollow rack

ODD: 10 kipping + 10s dead-hang


B. Rotate for 6 rounds

OPTION 1:

. 3 kipping pull-ups

. 2 kipping chest to bar

. 1 bar MU

Rest as you needed then repeat


OPTION 2:

. 1 strict pull-up

. 1 kipping pull-up

. 1 kipping chest to bar

Rest as you needed then repeat


Time cap: 10 mins


TASK 2: CONDITIONING

4 ROUNDS

. 250m run

. 12 pull up

. 24 KB swing 32/24

Time cap :12-Minutes


TASK 3: ACCESSORIES

3 ROUNDS

. 8 DB chest press

. 12 bent over lateral raises


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