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WOD 06112024

A. Dynamic Stretches



B. (3 rounds)

15 dbell bent over fly

30 hollow rocks

45 second dip hold



C. (For time)

(3 rounds)

10 dbell snatches (dbell each hand)

10 pike push ups

10 tuck ups


(3 rounds)

8 dbell snatches (dbell each hand)

8 pike push ups

8 tuck ups


(3 rounds)

6 dbell snatches (dbell each hand)

6 pike push ups

6 tuck ups


(3 rounds)

4 dbell snatches (dbell each hand)

4 pike push ups

4 tuck ups



D. (For Strength/ Technique)

Dbell bent over row

16-14-12-10-8 each side

(Pick load for strength)



E. Static stretches

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