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WOD05092020, SATURDAY





WARMUP

3 ROUNDS

. 7 inch worm

. 30s back ext.


TASK 1: STRENGTH

A. Superset for 5 rounds , go every 2:30 mins

. 3 push jerk @ build heavy set

. 1 legless rope climb / rope climb


B. Superset for 4 rounds, go every 3 mins

. 8 bench press

. 3/side one arm DB push press @ heavy


C. Superset for 4 rounds, go every 3 mins

. 8 barbell rows

. 3 chin up (5s pause chin on over the bar)


D. Half kneeling shoulder press

(Barbell loaded)

3 sets, 8 reps


Task 2 : Core

weighted plank

4 sets , 45 sec

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