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WOD 12282023

A. Dynamic Stretches



B. (3 rounds)

10 dbell bent over rows (heavy)

20 spider man lunges

60 mountain climbers



C. (3 rounds for time)

50 air squats

14 sprawls

10 dbell hang power cleans (dbell each hand)



D. (For Strength/ Technique)

Box dips

28-24-20-16



E. Static stretches

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