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WOD 31122022, Saturday

WARMUP

Specific warmup will be given in class


Conditioning:

Emom x 9-minutes

1: 35 DUs

2: 30s sandbag bear hug

3: 30s HS hold


Strength :

A. Clean + Hang clean + Clean

Every 2:00Min x 5 Rounds


B. Deadlift :

5 sets , 5 reps

Every 2-minutes


Conditioning :

Team of 2

Amrap x 25-minutes

18 Burpees over Parallette

12 sandbag to shoulder

6 clean and jerk 155/105


Extra work

Accessory

Weighted chin up

10 sets , 1 rep , Emom


Gymnastics

Emom x 9-minutes

1: 12 to 18 GHD Sit Up

2: 4 wallwalk

3: 1 legless + 2 Rope climb

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