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WOS23032021, TUESDAY

Updated: Mar 22, 2021



WARMUP

EMOM 6 mins

Min 1: 30 D.Us

Min 2: 10 kips + 5 ring rows

Min 3: 10 hollow to arch


TASK 1: GYMNASTICS

A. Bar muscle up

. 3 hips to bar

Rest 30s

. 1-3 bar muscle ups

Rest 30s

. 30s hollow rock hold with banded lat pulldown

Rest 1 min

X 5 ROUNDS

Time cap: 15 mins


TASK 2: CONDITIONING

22 min AMRAP

. 35 D.U

. 3 bar M.U

. 3 lateral hops over bar

. 1 SDLHP 115/85 lbs

. 1 STOH

^ At every new round, Add 3 reps to lateral hops, and 1 rep to SDHP & STOH



TASK 3: CORE

. 15 bent over lat raises

. 20 face pulls

. 40s D-ball bear hug hold

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