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WOD13122020, SUNDAY





WARMUP

4 ROUNDS

. 5 inch worms

. 20s back extension

. 20s pushup position plank


TASK 1: GYMNASTICS

A. Chest facing wall HSPU / negative HSPU

EVERY 90s x 6 ROUNDS

3-6 reps / 1-3 reps


B. Dead stop deficit HSPU (increase deficit height)

EMOM x 8 MINS

. 1-3 reps


TASK 2: WEIGHTLIFTING

. Squat snatch

EMOM 12 mins @ build up to heavy 85%


TASK 3: CONDITIONING

AMRAP x 12 mins

. 12 hang power snatch 95/65lb

. 6 OH Lunge

. 6 HSPU


TASK 4: ACCESSORIES

4 ROUNDS

. 10 banded angels

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