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WOD24102020, SATURDAY





WARMUP

2 ROUNDS

. 200m row

. 8 V-ups


TASK 1: STRENGTH

A. 5 ROUNDS X EVERY 2 mins

. 5 front squats

. 1 seated legless rope climb


B. 4 ROUNDS x EVERY 2 mins

. 12 barbell rows

. 4 dips ( weighted if possible )


TASK 2: POWER

EMOM X 16 mins

Even: 15s max cal Assault bike

Odd: 8 box jump over ( without touching box )


TASK 3: CORE

3 ROUNDS

. 25 pallof press

. 50 side bends


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