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WARM UP
10’ Groups Dynamics & Mobility with:
EMOM 6-8’:
Odd 5-7 Facing the wall squat
Even 6-8 Shoulder touches feet on box
GYM STRENGTH & BB STRENGTH
A1- Front Squat 4 x 4
A2- Tuck hold hanging from the bar 4 x 20-30” accumulated
WOD
Team of 2, complete, I go-you go:
50 cal Row (switch every 10 cal Row)
40 Power Snatch @ 35/25Kg
30 hspu/kick into push up from head stand/ plate push up
20 Burpees Pull Up
1000 mt Run (switch every 200mt)