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WOD27122020, SUNDAY





WARMUP

5min AMRAP @ easy pace

. 5 inch worm

. 10 hollow rock

. 15s back extension hold


TASK 1: GYMNASTICS

A. EVERY 90s x 5 rounds

. 10s HS hold

. 3/side walk chest facing wall walk


B. Every 90s x 5 rounds

. 10 pushups

. 1-5m HS walk


TASK 2: STRENGTH

A. Back squat

EMOM x 10mins

. 1 back squat @ heavy

Pause 3s at top position


TASK 3: CONDITIONING

FOR TIME

27-21-15-9

. Box jump over 30/24”

. Kettle bell swing ( Heavy )

Time cap: 10 mins


TASK 4: CORE

3 ROUNDS

. 30 banded squat pull through

. 10 GHD situp


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