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WOD31102020, SATURDAY




WARMUP

. Burpees every 5s for 30 reps

Then: 1 min plank


TASK 1: STRENGTH

A. 5 rounds x every 2 mins

. 8 front rack lunges

. 4 Deficit Strict HSPU


B. 5 rounds

10-8-6-4-2 reps x every 2 mins

. Bench press

. One arm DB power clean


TASK 2: CONDITIONING

3 ROUNDS

. 200m run

. 15 2xDB Deadlift

. 10 2xDB STOH

Rest 2mins


TASK 3: ACCESSORIES

SUPERSET FOR 3 ROUNDS

. 30s max bicep curls

. 30s rest

. 30s max banded tricep push down

Rest 1 Min Between Round

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