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WOD 11092023

A. Dynamic Stretches


B. (For Strength/ Technique)

10 x (5 hollow rocks + 7 hollow ups + 9 second hollow hold)


C. (12 minute clock)

Even minutes: 40 second max: sprawls

Odd minutes: 40 second plank


D. (5 rounds)

20 box step up with weight

(Pick load for strength)


E. Static stretches

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