WOS23032021, TUESDAY
Updated: Mar 22, 2021
WARMUP
EMOM 6 mins
Min 1: 30 D.Us
Min 2: 10 kips + 5 ring rows
Min 3: 10 hollow to arch
TASK 1: GYMNASTICS
A. Bar muscle up
. 3 hips to bar
Rest 30s
. 1-3 bar muscle ups
Rest 30s
. 30s hollow rock hold with banded lat pulldown
Rest 1 min
X 5 ROUNDS
Time cap: 15 mins
TASK 2: CONDITIONING
22 min AMRAP
. 35 D.U
. 3 bar M.U
. 3 lateral hops over bar
. 1 SDLHP 115/85 lbs
. 1 STOH
^ At every new round, Add 3 reps to lateral hops, and 1 rep to SDHP & STOH
TASK 3: CORE
. 15 bent over lat raises
. 20 face pulls
. 40s D-ball bear hug hold