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WOD 25122022, Sunday

Updated: Dec 24, 2022

Warm up :

Specific warmup will be given in class


Gymnastics

10 swing kip

10 HS hold

20 Hollow rack

30s back extension hold

X 3 Rounds


Emom x 10-minutes

1: 1 to 5 bar mu / box Mu

2: 1 to 5 Strict HSPU


Strength

Push press

5 sets , 3 reps


Weighted dips

3 sets , 5 reps


Conditioning :

Team of 2

Amrap x 20-minutes

50 box jump over

40 Assault Bike

30 pull up


Extra work

DB Row

3 sets  , 10 Reps / side


BD lateral raise

3 sets , 12 reps


Banded triceps push down

3 sets , 30 reps

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