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WOD 11152022

A. Dynamic Stretches

B. (4 rounds for quality)

25 walking lunges

Rest 30 seconds

C. (For Strength/ Technique)

Dbell Front Squat


(Double repetitions if no access to heavy weights)

D. (As many rounds as possible in 7 minutes)


Box dips

Rest for duration of each set

(Continue to increase +2 each round until 7 minutes)

E. Static stretches

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