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WOD 09042022, Saturday


WARMUP

3-minutes any machine (easy pace )

Task 1: strength

A. Every 90s x 8 Rounds ( 4 each )

A. 3 Deadlift

B. 3 Weighted Dips

B. Supersets x 2 Rounds

10 Deadlift @65% From (A)

Rest 2-minutes

C. Push press

5 sets , 3 Reps x Every 90s

D. Weighted chin up

5 sets , 2 reps


E. Z press

3 sets , 8 reps

Task 2: Conditioning

Option 1:

Amrap x 20-minutes

400M Run

20 DB snatch

10 T2B


Option 2:

Amrap x 20-minutes ( Team of 2 )

400M Run

2 Rounds

30 DB snatch

15 T2B


Bonus work :

Task 3: Accessory

A Supersets x 4 Rounds

8 barbell Row

12 biceps curl


B. Supersets x 4 Rounds

8 elevated Ring Rows

30 banded lat pulldown

C. Supersets x 2 Rounds

20 Reverse hyper

20/side pallof press

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