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WOD15112020, SUNDAY




WARMUP

2 ROUNDS

. 200m run

. 30s dead hang

. 5 inch worm


TASK 1: GYMNASTICS

A. EMOM X 6 mins

Min 1: 20s hollow hold + 20s back ext. hold

Min 2: 20s kipping on the bar


B. EMOM X 6 mins

. 5-10 pull-ups / chest to bar


C. Strict pull up

5 sets, 4 reps (go every 2 mins)


TASK 2: CONDITIONING

TEAM OF 2

A. AMRAP 10 MINS

. 30/25 cal row

. 30 burpees over rower

. 30 DB hang clean

(switch partners after every 20 reps)


REST 3 MINS


B. Repeat

(switch partners after every 10reps)

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