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WOD16082020, SUNDA


WARMUP

. 400m run

Then

3 rounds

. 10 jump lunges

. 10 air squats


TASK 1: STRENGTH

A. Superset for 4 rounds, go every 3 mins

. 8 front squats

. 45s walls sit


B. Box step up (barbell loaded)

4 sets, 8/side , go every 2:30 mins


TASK 2: WEIGHTLIFTING

A. Power cluster

3 rep TNG

15 rounds x every 90 seconds


TASK 3: CONDITIONING

FOR TIME

2 ROUNDS

. 150 D.Us

. 20 pull-ups / 20 Ring Row

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​© 2020 by Unlimited Plus Crossfit

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