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WOD 20112021, Saturday




Warm up

3-minutes Any machine

15 Ring row

Task 1 : Strength

A. Supersets x 3 Rounds

8 push press

8 pull up

B. Supersets x 3 Rounds

8 DB Bench press

20 banded Row

C. Supersets x 3 Rounds

8 DB pull over

8 barbell Row


Task 1 : conditioning

4 Rounds x Amrap 4-Minutes , 2-minutes Rest

A. Row for cal

B. Amrap

12 DB snatch

12 Wallball


Task 3: Core

Supersets x 3 Rounds

25 legs raises

50 Heels touch

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