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WOD 14112021, Sunday



Warm up

3-minutes any machine


Task 1 : Weightlifting

A. Emom x 10-Minutes

Power snatch

B. Squat snatch

6 sets , 1 reps @ Build up


C. Over head squat

6 sets , 3 reps , Every 90s


Task 3: Gymnastics

A. EMOM x 15-Minutes

1: 6 to 12 Chest to bar pull up

2: 6 to 12 pistol squat

3: 6 to 12 Ring dip


Task 3 : Accessory

Supersets x 3 Rounds

12 lateral raise

12 Front raise

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