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WOD 19122021, Sunday



Task 1: Weightlifting

A. Emom x 15-minutes

Snatch pull + power Snatch


B. Emom 8 mins

Snatch Balance + OHS


Task 2: Gymnastics

A. Supersets x 3 Rounds

20 Hollow lat pull down

8 kipping

8 rope Row


B. Emom x 12-minutes

1: 6 knee to chest + 6 T2B

2: 1 to 2 leg less Rope climb


Task 3:Accessories:

A. Pallof press

3 sets 30/side


B. Bent over lateral raise

3 sets , 12 Reps

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