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WOD 10192023

A. Dynamic Stretches


B. (3 rounds)

10/10 ankle rockers

20 saddle to lunge

10/10 dragon pose knee rockers


C. (For time)

(3 rounds)

5 front squats 125/185lb

5 strict ring dips


(3 rounds)

4 front squats

4 strict ring dips


(3 rounds)

3 front squats

3 strict ring dips


(3 rounds)

2 front squats

2 strict ring dips

(3 rounds)

1 front squat

1 strict ring dip


D. (For strength/ Technique)

Dbell Single arm bent over row

12-10-8 each side


E. Static stretches

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