WOD30012021, SATURDAY

WARMUP

3-min any machine

Then:

2 rounds

. 10 pushups

. 15s rope dead hang

TASK 1: STRENGTH

Every 2:30 x 4 rounds

. 8 2xDB Bench press @ heavy

. 2 legless rope climbs

B. Seated shoulder press (barbell loaded)

3 sets, 8 reps

TASK 2: CONDITIONING

Alt. Every 6-Minutes AMRAP x 4 rounds, Rest 2 mins between Amrap

A. 15-12-9-6-3

. Shoulder to overhead 95/65 lbs

. Burpees to target

. Pullups

B. AMRAP x 6 mins

. 90s plank (unbroken)

. Remaining time max distance rowing