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WOD 11132023

A. Dynamic Stretches


B. (5 rounds)

10 ring rows

10 barbell back rack calf raise

(Pick load for strength)


C. (4 rounds)

(3 minute cap)

200m run

20 wall balls 14/20lb


(3 minute cap)

200m row

18 wall balls


(Decrease -2 wall balls every set)


D. (Every minute for 5 minutes)

10 kbell swings 70/100lb


E. Static stretches

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