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WOD 12212023

A. Dynamic Stretches



B. (For quality)

1 minute single arm thoracic stretch on foam roller each side

30 PVC thrusters

50 v-ups



C. “Fran”

(For time)

21-15-9

Thruster 65/95lb

Pull ups



D. “Partner”

(4 rounds each)

25 ab mat sit ups

  • light assault bike



E. Static stretches

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