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