WOD 11102022

A. Dynamic Stretches

B. (For quality)

2 minute max: box dips

30 Dbell bicep curls

50 hollow ups

50 super-man

C. (For time)

(3 rounds)

9 Dbell push press

9 reverse sit ups with 3 second negative/ come down

(3 rounds)

7 Dbell push press

7 reverse sit ups with 3 second negative/ come down

(3 rounds)

5 Dbell push press

5 reverse sit ups with 3 second negative/ come down

(If no access to heavy weights; the repetitions for push press will be: 12, 10, 8)

D. Static stretches