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WOD 08142023

A. Dynamic Stretches

B. (3 rounds)

10/10 wall sit toe raises

15 banded external rotations

20 barbell back rack calf raises

(pick load for strength)

C. (20 minute clock)

Every 2 minutes:

5 shuttle runs (50’)

7 handstand push ups

9 chest to bar pull ups

D. (For Strength/ Technique)

Bicep curl

12-10-8 each side

E. Static stretches

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