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