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A) Abssss - 3 rounds for quality:
20 secs hollow hold
20 secs hollow rocks
20 secs rest
20 secs R side plank
20 secs R side plank hip raises
20 secs rest
20 secs plank on hands
20 secs kb plank drag throughs
20 secs rest
20 secs L side plank
20 secs L side plank hip raises
20 secs rest
*Approx 12 minutes. 35 intervals of :20
B) ‘Copa Sur Semifinal WOD 2022’
For time:
27-18-9
chest to bar pull-up
alt. db squat snatch (50/35lb)
*Modifications: Db power snatch, kipping chin over bar pull-ups or jumping chest to bar pull-ups
**16 minute time cap
