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WOD31012021, SUNDAY




WARMUP

3 rounds

. 200m run

. 10 goblet squat


TASK 1: STRENGTH

A. BACK SQUAT

Every 30s x 12 rounds

2 reps


TASK 2: GYMNASTICS

A. Ring MU

. 30 reps

OR

EMOM 10 mins

. 1 mu OR 1-5 dips


B. EMOM x 8 mins

Odd: 10 to 15 box step up (1xDB 22.5/15kgs)

Even: 15 T2B


TASK 3: BARBELL CONDITIONING

Every 3 mins x 5 rounds

. 50 D.U

. 9 DL, 4 HSC, 2 STOH


TASK 4: ACCESSORIES

3 rounds

. 8 barbell rows

. 30 banded leg curls


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