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WOD27092020, SUNDAY




WARMUP

4 min AMRAP

. 30 single under

. 15s HS hold

. 15s back extension hold


TASK 1: GYMNASTICS

A. EMOM 8 mins

. Double under

15 to 35 unbroken or practice


B. EMOM 8 mins

. 3-5m HS walk OR HS side walk wall support


C. EMOM 8 mins

. 5 to 10 kipping or butterfly pull ups OR 1 to 3 strict pull ups


TASK 2: CONDITIONING


50-40-30-20-10

. D.Us

. Side hops (DB)

. Sit-up

. Toe touches

Time cap: 12 mins


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