11/24/2021 WOD

A. Dynamic Stretches

B. (Every minute for 5 minutes)

10 heavy bent over rows

C. (For Strength/ Technique)

Dbell Deadlift

10-8-6-4-2

(Increase load each set)

(Dbell each hand)

D. (5 rounds for time)

15 second run run

10 pike push ups

20 second run

20 pike shoulder taps

30 second run

10 pike step ups

E. Static stretches

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