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WOD 11022023

A. Dynamic Stretches


B. “Coach Liz’s Bday WOD”

(29 minute clock)


(For time)

94 double unders

29 power cleans 105/155lb

11 strict handstand push ups

29 hang power cleans

11 strict deficit handstand push ups 2.75/3.5”

29 squat cleans

11 kipping deficit handstand push ups 5.5/7”

94 double unders


*At the top of every 2 minutes complete:

2 burpee bar muscle ups until completion


For the remainder of time:

Establish a 2RM touch & go deadlift


C. Static stretches

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