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WOD 08092022

A. Dynamic Stretches


B. (7 minute max)

Double Unders or seal jacks

(Double jump rope repetitions for single Unders)


C. (For time & Max Effort)

(2 rounds)

15 Dbell thrusters (light weight/ dbell each hand)

15 Dbell bent over rows (dbell each hand)


(2 rounds)

10 Dbell thrusters (medium weight/ dbell each hand)

15 Dbell bent over rows (dbell each hand)


(2 rounds)

5 Dbell thrusters (heavy weight/ dbell each hand)

15 Dbell bent over rows (dbell each hand)

(If no access to heavy weights; repetitions stay the same for light & medium reps)


(5 minute rest)


(2 minute max)

Dbell Thrusters (heavy weight)

(Dbell each hand)


D. Static stretches

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