WOD 09142023

A. Dynamic Stretches

B. (For quality)

1 minute side plank each side

25 seated floor shoulder press

50 Spider-Man lunges

C. (5 rounds for time)

10/10 dbell hang power snatch

20 jump squats

D. (10 minute clock)

Even minutes: 30 second max reverse sit ups

Odd minutes: 30 box dips

E. Static stretches

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