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WOD 15012023, Sunday

Warm up :

Specific warmup will be given in class


Conditioning:

Team of 2

Sync 21 T2B

42 Deadlift 115/75lb

100 DUs


Sync 15 T2B

30 hang clean 115/75lb

100 DUs


Sync 9 T2B

18 STOH 115/75lb

100 DUs


Gymnastics

A.  Strict HSPU

6 sets , 3 to 5 reps

Rest 90-Seconds


B. Rope climb

5 sets , 2 reps

Rest 90-Seconds


Strength

Back squat

3 sets , 1 reps @ 85%


Extra work

Bench press

4 sets  , 3 reps


Barbell Row

3 sets , 8 reps

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