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1/5/2022 WOD

A. Dynamic Stretches

B. (Every minute for 5 minutes)

30/30 second suit case hold

C. (As many rounds as possible in 5 minutes)

5 Dbell bent over row (heavy weight)

(Dbell each hand)

15 box jumps or step ups

D. (As many rounds as possible in 5 minutes)

5 Dbell bent over row (medium/heavy weight)

(Dbell each hand)

15 reverse sit ups

E. (As many rounds as possible in 5 minutes)

5 Dbell bent over row (medium weight)

(Dbell each hand)

10 box jumps or step ups

F. (As many rounds as possible in 5 minutes)

5 Dbell bent over row (light/medium weight)

(Dbell each hand)

10 reverse sit ups

(Rest 3 minutes between “AMRAPs”)

G. Static stretches

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