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WOD 21112021, Sunday


Warm up

3-minutes any machine


Task 1 : Weightlifting

A. 1 Squat snatch + 2 OHS

Every 90s x 5 Rounds


B. 2 Hang squat snatch

Every 90s x 6 Rounds


C. Snatch pull

5 sets , 3 reps


Task 3: Gymnastics

Op.1

A. Alternate A,B Every 90s x 10 Rounds

A. 3 Strict HSPU + 7M HS walking

B. 5 bar muscle up + 10 T2B


Op.2

Emom 5-Minutes

1 to 5 HSW OR 8 Shoulder tap


Emom x 12-minutes

1: 3 to 5 HSPU

2: 1 to 5 Bar muscle up

3: 10 T2B

Task 3 : Accessory

Circuit x 3 Rounds

20 Face pull

20 triceps push down

15 biceps Curl

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