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WOD04102020, SUNDAY





WARMUP

5 min AMRAP @ easy Pace

. 30 high knees

. 20s plank

. 10 inch worm


TASK 1: GYMNASTICS

A. Every 90s x 6 rounds

. 3 strict knees to elbows

. 8 to 15 T2B

OR

5 Kipping + 3 kipping Knees to chest + 5 kipping


B. HS Walk

Every 90s x 6 rounds

30s max distance or practice HS wall support


C. 6 min EMOM

Min 1: 15 seated pike ups

Min 2: 30s hollow rock


TASK 2: CONDITIONING

A. 15 - 12 - 9

. DB P. Clean 22.5/15

. Chest to bar


Rest 5 mins


B. 12 - 9 - 6

. DB P. Clean 22.5/15

. Bar MU


TASK 3: ACCESSORIES

3 ROUNDS

. 8/side DB row

. 15 lateral side raises

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​© 2020 by Unlimited Plus Crossfit

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