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