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WOD 07112021, Sunday



Warm up

3-minutes any machine


Task 1 : Weightlifting

A. Emom x 15-Minutes

Squat snatch + hang squat snatch

B. Snatch pull

3 sets , 5 reps


C. Deadlift

5 sets , 3 reps


Task 3: Gymnastics

A. Chest to bar pull up

Every 90 x 5 Rounds

5 to 12 unbroken

B. Strict HSPU

Every 90s x 5 Rounds

5 to 10 unbroken


C. Emom x 8-minutes

1: 15 pull up

2: 15 kipping HSPU


Task 3 : Accessory

A. Banded YTM

3 sets x 10 reps each

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