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1/3/2022 WOD

A. Dynamic Stretches


B. (3 rounds for quality)

15/15 Dbell single arm single leg deadlift

(Increase load each round)


C. (For time)

150 renegade rows 55/75lbs

Minute 1: 15 Dbell swings 55/75lbs

Minute 2: 15 Ring Dips

Minute 3: 15 V-ups

(Continue to rotate in segments of 3 minutes with designated movements until completion of renegade rows)


D. “Tabata”

(4 minute clock: 20 seconds on/ 10 seconds off)

Contralateral Plank (on)

High plank (off)


E. Static stretches

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