WOD29112020, SUNDAY
WARMUP
3 rounds
. 10s hollow rock
. 20s/each side plank
. 5 pushups
TASK 1: GYMNASTICS
A. Strict HSPU / seated shoulder press
5 rounds x every 90s
. 3-10 reps
B. Kipping HSPU
5 rounds x 2 mins
10 reps + 30s hold top position with elbows fully locked
C. Accumulate 180s back ext. hold
TASK 3: CONDITIONING
2 rounds
. 20 shoulder to overhead 135/95 lbs
. 50 D.U
. 50 H.R pushups
. 50 D.U