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WOD 07172023

A. Dynamic Stretches


B. (2 rounds)

25 bent over fly (light weight)

15 seated floor press (light weight)


C. (30 minute clock)

0:00-5:00:

25 pike push ups

25 devil row (no push up)

5:00-10:00:

25 dbell bent over rows

25 box jumps or step ups

10:00-15:00:

25 pike push ups

25 devil row (no push up)

15:00-20:00:

25 dbell bent over rows

25 box jumps or step ups

20:00-25:00:

25 pike push ups

25 devil row (no push up)

25:00-30:00:

25 dbell bent over rows

25 box jumps or step ups


D. Static Stretches

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