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WOD 21082022,Sunday

Warm up :

Specific warmup will be given in class

Task 1: weightlifting


A.  Clean Pull + Power Clean @ 80 to 85%

8 sets , 1 + 1 rep


B. Push Jerk + Split Jerk

6 sets 1 + 1 Rep


Task 2: Gymnastics

A. 3 Rounds

20 Hollow rack

10 kipping


B. Emom x 5 Minutes

1: 1 to 8 strict pull up


C. Emom x 8 Minutes

1: 5 to 10 kipping pull up

2: 15 Kipping swings


Task 3 : Core

GHD sit up

5 sets , 10 to 15 reps


Bonus work  :

Endurance

Team of 2

100 Assault bike

100 burpees

100 Assault bike

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