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WOD19012021, TUESDAY




WARMUP

. 400m run


TASK 1: GYMNASTICS

A. 3 ROUNDS

. 30s hollow rock hold

. 30s rest

. 30s back ext. hold

. 30s rest


B. 5 rounds

. 50 D.Us

. 12 T2B

. 25 D.Us

. 2 rope climbs

Rest 1:1


OR


EMOM x 12 mins

Min 1: 50 D.Us

Min 2: 8 T2B

Min 3: 3 rope climbs


TASK 2: STRENGTH

A. Superset for 4 rounds

. 30m back rack walk

. 5 D-ball/sandbag over shoulder

Rest 90s


B. Superset for 4 rounds

. 8 barbell rows

. 12 DB skull crusher

Rest 90s


C. Superset for 3 rounds

. 30 face pulls

. 15 DB Bicep curls


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