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WOD 01092024

A. Dynamic Stretches



B. (For quality)

15-12-9-6

Med ball squat clean (pause at extension)

Med ball overhead sit ups

(18) med ball Russian twists



C. “Partner”

(For quality)

60 kip progressions

(Switch every 10)



D. (9 rounds for time)

3 hang squat cleans 125/185lb

6 burpee over bar

9 toes to bar

Rest 1 minute



E. Static stretches

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