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WOD 04112023

A. Dynamic Stretches


B. (5 rounds)

20/20 second PVC front rack external rotation stretch

20 jumping lunges


C. (15 minute clock)

Every 3 minutes:

2 split jerks @ 85%


D. (For strength/ technique)

Dbell single arm bent over row

12-10-8 each side


E. Static stretches

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