Oct 18, 20231 min read

WOD 10192023

A. Dynamic Stretches

B. (3 rounds)

20 driver squats

20 knee to lunge

20 Spider-Man lunges

C. (For time)

(3 rounds)

5 dbell front squats

10 box dips

(3 rounds)

4 dbell front squats

8 box dips

(3 rounds)

3 dbell front squats

6 box dips

(3 rounds)

2 dbell front squats

4 box dips

(3 rounds)

1 Dbell front squat

2 box dips

D. (For strength/ Technique)

Dbell Single arm bent over row

14-12-10-8 each side

E. Static stretches

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