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WOD 03102021, Sunday



Warm up

3-minutes any machine


Task 1 : Weightlifting

A. Emom x 15-minutes

Power clean + Thruster


B. Every 90s x 5 Rounds

Squat clean and jerk


C. Split stance strict press

3 sets , 5/side


Task 2: Gymnastics

A. Every 90s x 10 rounds

3 pull up + 2 chest to bar x 1 T2B

Or

5 pull up + 4 chest to bar + 3 T2B


Option:

Emom 15-minutes

1: pull up

2: chest to bar

3: T2B


Task 3 : Accessory

A. Supersets for 3 Rounds

5 Dragon flag

20 banded pull apart

30 hollow hold


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