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WOD30042020 , THURSDAY


TASK 1: WARMUP

Blood Flow:

2 Rounds

. 30s Down ups

. 30s Plank

(No rest in between)

2 Rounds

. 30s jumping Jacks

. 30s Hollow Rack Hold

(No rest in between)

TASK 2: CONDITIONING

FOR TIME

(Time cap Extended by 3 minutes To Every 4 Rounds completed)

00:00 to 03:00

4 ROUNDS

. 1 HSPU / 4 push up

. 2 DB squat clean

TIME CAP: 6 MINS

4 ROUNDS

. 2 HSPU / 6 push up

. 3 DB squat clean

TIME CAP: 9 MINS

4 ROUNDS

. 3 HSPU / 8 push up

. 4 DB squat clean


TIME CAP: 12 MINS

4 ROUNDS

. 4 HSPU / 10 push up

. 5 DB squat clean

TIME CAP: 15 MINS

4 ROUNDS

. 5 HSPU / 12 push up

. 6 DB squat clean

TIME CAP: 18 MINS

4 ROUNDS

. 12 HSPU / 14 push up

. 7 DB squat cleans


TASK 4 : ACCESSORIES

3 Round

10 Y Raiser

10 T Raiser

10 W Raiser

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