WOD28112020, SATURDAY
WARMUP
2 rounds
. 200m run
. 10 air squats
. 10 sit ups
TASK 1: STRENGTH
A. Every 3 mins x 5 rounds
. 3 front squats @ heavy
. 3 high box jumps
B. Every 2 mins x 5 rounds
. 8/side half knee shoulder press
. 30s back extension
C. Strict pull-ups
5 rounds x max reps 20s, 4s rest
TASK 2: CONDITIONING
TEAM OF 3
3 rounds
. 100/80 cal assault bike
. 50 sync Air squats
Time cap: 20mins
TASK 3: ACCESSORIES
A. Superset for 4 rounds
. 10 side raises
, 10 front raises