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WOD03012021, SUNDAY





WARMUP

3 Rounds

. 10 hollow rocks

. 15s hollow hold

. 30s back ext. hold


TASK 1: GYMNASTICS

A. EMOM X 10 mins

Min 1: 12 to 15 HSPU

Min 2: 1 to 3 legless rope climb


B. Superset for 3 rounds

. 30 face pulls

. 8/side seated DB press


TASK 2: STRENGTH

A. Back squat

3 sets, 8 reps, go every 3 mins


TASK 3: CONDITIONING

Every 6 mins x 3 rounds

Rest 3 mins between

. 400m run

Then, AMRAP:

. 12 wallballs

. 12 DB snatch

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