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WOD 07072022

A. Dynamic Stretches


B. (For Strength/ Quality)

Dbell bent over rows

15-15-15

(Heavy weights/ dbell each hand)”


C. (As many rounds as possible in 21 minutes)

9 pike push ups or Dbell shoulder press

12 Dbell bent over rows (dbell each hand)

15 light dbell thrusters (1 dbell)


D. (For time)

100 v-ups


E. Static stretches

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