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WOD28112020, SATURDAY




WARMUP

2 rounds

. 200m run

. 10 air squats

. 10 sit ups


TASK 1: STRENGTH

A. Every 3 mins x 5 rounds

. 3 front squats @ heavy

. 3 high box jumps


B. Every 2 mins x 5 rounds

. 8/side half knee shoulder press

. 30s back extension


C. Strict pull-ups

5 rounds x max reps 20s, 4s rest


TASK 2: CONDITIONING

TEAM OF 3

3 rounds

. 100/80 cal assault bike

. 50 sync Air squats

Time cap: 20mins


TASK 3: ACCESSORIES

A. Superset for 4 rounds

. 10 side raises

, 10 front raises

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