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WOD 02102021, Saturday



Warm up

3-minutes Amy machine

Then

2 rounds

4 STOH + 4 Oh lunges

4 Box jump


Task 1 : conditioning

Emom 24-minutes

1: 18/14 cal Row

2: 8 Stoh + 8 OH lunges ( R)

3: 8 Box jump 30”/24”

4: 8 Stoh + 8 OH lunges ( L)


Task 2 : Strength

A. Deadlift

Every 90s x 6 Rounds

3 reps


B. Emom 10-minutes

1: 5 to 10 chin up

2: 5 to 10 Dips


Task 3: Core

Supersets x 4 Rounds

30M front rack KB walk

3s Weighted plank


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