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WOD 19092021, Sunday




Warm up

3-minutes any machine


Task 1 : Weightlifting

A. Squat snatch

10 ,8 , 6 , 4 , 2 reps

Rest 2-min Between


B. Snatch pull

5 sets , 5 reps


Task 2: Gymnastics

5 Round ( for quality)

3 to 12 chest to bar pull up

10 biceps curl


5 Rounds ( for quality)

1 or 2 legless rope climbing

30 chest facing Hs Hold

Task 3 : Accessory

A. Supersets for 3

20 banded pull apart

8 side lateral raise


B. Banded legs curl

3 sets , 40 reps


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