Complete as many rounds as possible in 20 minutes of:
30 second Plank hold - all unbroken in push up position
30 second Squat hold - all unbroken
30 second tuck sit hold - 3rd round was hanging tuck sit - all broken 2-4 times
30 second Assisted Chin over bar hold - all broken 3-4 times and last round struggled to get chin over the bar. Although I used blue band to help me get up there, it wasn't really offering any support at the top!
I did 4 rounds and 3/4!
Really tough I thought - I can't beleive how much it made me sweat just holding the positions , plank and sqaut were fine but the other other two were tough.
Had a sip of water and after a few reps of each to w/u did
101120 HSPU, Deadlift, C2B Pull-ups, Double-Unders
Puppies:
Five rounds for time of:
5 Handstand push-up progressions - knees on 11" box
25-45 pound Deadlift, 10 reps - 45lb / 20kg
10 Beginner or assisted pull-ups - Beg ring rows, feet a few inch back from rings
Done in 11.54 mins
YAY!!Splits:- 2.24, 2.12, 2.21, 2.25, 2.30
Really pleased with this wod - scaling was great - I could have upped the DL but this scaling allowed me to just power through - just a few breaths here and there ie No bar staring - smashed it and it felt great especially after the tough holds. My sqauts felt faster than ever - great wod!
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