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1/12/2022 WOD

A. Dynamic Stretches


B. “Partner”

(9 minute clock)

(As many rounds as possible in 3 minutes)

5 pull ups / Dead hang

(As many rounds as possible in 3 minutes)

7 push ups / Hi plank

(As many rounds as possible in 3 minutes)

5 toes to bar / Dead hang

(1 person completes repetitions; 1 person holds static movement)

(Switch every round)


C. (As many rounds as possible in 20 minutes)

6 hang to overhead 105/155lbs

9 burpees

12/8 calories assault bike

(1 person works; 1 person rests)

(Switch every round)


D. Static stretches


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