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WOD 10232023

A. Dynamic Stretches


B. (As many rounds as possible in 5 minutes)

1 wall ball 14/20lb

1 med ball overhead sit ups

2 wall balls

2 med ball overhead sit ups

3 wall balls

3 med ball overhead sit ups

(Continue to increase +1 on both movements until 5 minutes)


C. (For Strength/ Technique)

Back Squat

2-2-2-2-2 @ 90%


D. (Every minute for 10 minutes)

3 thrusters 125/185lb

(From rack)


E. Static stretches

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