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WOD 20072022,Wednesday


Endurance :

Team of 3

3 Rounds

50 Dus /75 Sus ( all same time )

50 cal assault bike ( only legs  )

50 Dus /75 Sus ( all same time )

50 cal assault bike ( only arms )

Rest 1-minutes


Bonus work  :

Weightlifting:

A Snatch Pull + Power Snatch @ 70%

5 sets , 2 + 1 reps

Then 3 seated Box jump after each sets


B. Squat clean + high hang squat clean @ 60 to 70%


Core :

A. Kettlebell Side Bends

3 sets , 30 reps / side


B. GHD sit up

75 reps

Minimum sets


Here’s an idea💡:

You may complete all the bonus work from this week on Wednesday!

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