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WOD11072020


TASK 1: WARM UP

A. 2 min AMRAP @ easy pace

. 10 Burpees

. 10 Jump Squats

2 min rest

B. 2 min AMRAP @ easy pace

. 10 Burpees

. 10 HR Pushups

TASK 2: STRENGTH

A. Back squat @ 75%

8 sets, 3 reps OR 6 DB squats

Go every 90s

B. Weighted Box Jumps (DB or plate loaded)

5 sets, 5 reps


TASK 3: CONDITIONING

20 min AMRAP

. 8 Box step up (One DB)

. 200m Run

. 8 Burpees Box jumps

. 200m Run

. 32 Air squats

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