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WOD03052020, SUNDAY


TASK 1: WARMUP

3 Rounds

. 5 inch worm

. 10 high knees

. 15 lateral hops


TASK 2: POWER

5 Rounds

. 5 Weighted Jump Squats

. 30s Max speed Glute Bridges

TASK 3: CONDITIONING

3 x 7min AMRAP, Rest 2 mins


A. 7-min AMRAP

. 9 Single Arm DB Thruster (R)

. 27 Air squats

. 45 D.U’s / 90 Single Unders or Jumping Jacks

. 9 Single Arm DB Thruster (L)

. 27 Situps

. 45 D.U’s / 90 Single Unders or Jumping Jacks


B. 7-min AMRAP

. 10 Side Lateral Hops

. 10m DB Overhead Lunge (R)

. 10 Side Lateral Hops

. 10m DB Overhead Lunge (L)

C. Repeat A


TASK 4: ACCESSORIES

Dead-bug DB static Over Head

5 reps, 3 sets

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