WOD23012021, SATURDAY HAPPY BRITHDAY TO BADER

WARMUP

2 ROUNDS

. 2 min any machine

. 30s dead hang

TASK 1: STRENGTH

A. Every 2 mins x 5 rounds

. 5 deadlifts

. 5 weighted chin ups

B. Weighted dips

10-8-6-4-2

TASK 2: CONDITIONING

WITH RUNNING TIME

00:00 to 10:00

3 ROUNDS

. 12 power snatch 95/65lbs

. 12 chest to bar pull-ups

10:00 to 20:00

3 ROUNDS

. 18 OHS

. 6 bar M.U

TASK 3: ACCESSORIES

Superset for 3 rounds

. 12 bicep curls

. 12 lateral side raises

. 12 front raises

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