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WOD17072021, SATURDAY


Task 1 : INTERVAL

Every 3-Minutes x 5 rounds

15 Cal Any Machine

75 Dus

50 lateral side Hop over DB


Task 2 : Strength

A. Deadlift

Emom 8-Minutes

build up heavy single


B. Superset x 4 Rounds

8 Db bench press

4 weighted pull up

go every 2:30


C. Banded chin up

50 reps

Time cap : 6 Minutes


D. superset for 3 rounds

8 DB Row

12 biceps curl


Task 3 : CORE

2 Round

100 Russian twist

50 Toes touch

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