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WOD 28112021, Sunday



Warm up

3-minutes any machine


Task 1 : Weightlifting

A. Power snatch

Every 45s x 15 Rounds


B. 2 Squat snatch

Every 90s x 5 Rounds


Task 2: Strength

A.Deadlift

5 Sets , 2 reps


Task 3: Gymnastics

A. Every 60 Seconds x 12-Minutes

1: 12 to 15 pull up

2: 30s Hand stand Hold


B. Handstand Push up

Emom x 7-minutes , 5 to 10 reps

C. Parallette L-Sit Hold

4 sets , 20 seconds


Task 3 : Accessory

Circuit x 3 Rounds

20 Face pull

20 triceps push down

20 Banded T

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