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WOD 03152023

A. Dynamic Stretches


B. “Hammer’s Birthday Prep”

(3 rounds)

7 caterpillars

15 toe squats

300m row


C. “Hammer”

(5 rounds for time)

5 power cleans 95/135lb

10 front squats

5 push jerks

20 pull ups

Rest 90 seconds


D. “Hammer’s Finisher”

(As many rounds as possible in 7 minutes)

3 bar muscle ups

7 hang power cleans 115/165lb

15 handstand push ups


D. Static Stretches

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