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WOD 01092024

A. Dynamic Stretches



B. (For quality)

15-12-9-6

Light dbell squat clean

Light dbell overhead sit ups

Dbell Russian twists



C. (For time)

50 hollow rocks



D. (9 rounds for time)

3 dbell hang squat cleans (dbell each hand)

6 burpee over & back

9 v-ups



E. Static stretches

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