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WOD22122020, TUESDAY




WARMUP

. 400m run

Then, accumulate for 2 mins:

. Hollow rock hold


Accumulate for 2 mins:

Back ext. hold


TASK 1: GYMNASTICS

A. EMOM X 15 mins

Min 1: 10 to 20 T2R (go unbroken sets)

Min 2: 45s moderate pace row

Min 3: rest or 30s plank


TASK 2: STRENGTH

A. EMOM X 10 mins

Min 1: 5 deadlift @ 75%

Min 2: 5 strict press


TASK 3: CONDITIONING

10 SETS

. 10s max watt assault bike

Rest 90s

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