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WOD 03092023

A. Dynamic Stretches


B. (For quality/ strength)

12-10-8 each side

Dbell single leg deadlift


C. (21 minute clock)

Minute 1: 2 Pike push up

Minute 2: 60 double unders or Seal jacks

Minute 3: 12 Sprawls

(Increase +2 on SHSPU each round)

(Double jump rope repetitions for single unders)


D. (For quality/ strength)

12-10-8 each side

Dbell single arm bicep curl


E. Static Stretches

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