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WOD 04092021, Saturday




Warm up

2-min any machine

Then

8 cal Row

8 DB snatch

4 Box jump


Task 1 : Conditioning

EMOM x 21-Minutes

1: 18/14 Row Cal

2: 18 DB snatch

3: 9 Box jump 30/24”


Task 2 : Strength

A. Strict Chest pull up or pull up

8 Rounds , 5 Reps

Rest 30s between Rounds


B. Push press

2 sets , 8 Reps

2 sets , 4 Reps

2 sets , 2 Reps


C. Supersets for 3 Rounds

8 Barbell Row

12 Triceps push down

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