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