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WOD 07012023

A. Dynamic Stretches

B. “Congo Line Party”

(Teams of 6)

(For time)

(10 rounds each person)

2 single arm devil press 60/85lb

4 box jump over 20/24”

6 wall balls

(1 person starts the first movement then the next person follows immediately after)

(Team rotates until each person completes 10 rounds)

-then immediately-

4,000m row

  • Max row

  • 100m run

  • 50’ dbell overhead walking lunges

(1 person each movement; all movements work at the same time)

(Team rotates until 4,000m is completed)

C. Static stretches

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