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WOD 12052022

A. Dynamic Stretches


B. (10 minute clock)

Even minutes: 10 pike push ups or dbell shoulder press

Odd minutes: 10 reverse sit ups with 3 second negative (come down)


C (5 rounds for time)

20 Dbell bent over rows

1 minute run


D. (3 rounds for quality)

15/15 Dbell single leg deadlift


E. Static stretches

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