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WOD 25122019

Updated: Dec 25, 2019




25 Dec

Warm up

3-minutes any machine

Then

3 Rounds

2 wall climbing

20 sec. Hs hold

20 sec hollow rack hold


Gymnastics

A. Hs walking

Emom 10-minutes

5 to 7m or 10 shifting arms on Box


B. Parallel L- sit hold

5 sets , 20 sec


D. HS push up

Emom 10-minutes

1 to 5 strict HSPU


Strength

A. Back rack walking - 30M

Every 2-minutes x 4 rounds


B. Barbell row

3 sets , 8 reps


C. Rotate for 3 rounds

10 DB lateral raise

10 biceps curl

10 DB skull crusher


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