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WOD 28082021, Saturday



Warm up

2-min any machine

Then

EMOM 6:00

1: 20 DUs

2: 6 DB Hang Snatch + inchworm

3: 6 Burpees over DB + 20s plank


Task 1 : Conditioning

10 Rounds

35 DUs

10 DB hang snatch

10 Burpees Over the DB

Time cap 20:00


Task 2 : Strength

A. Strict pull up

Choose your reps 1 -5 reps , Go every 30s x 12 Round


B. Supersets for 3 Rounds

8/side hammer one arm chest press

8/ side DB Row


C. Supersets for 3 Rounds

15 DB Fly

15 Diamond pushup


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