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Wednesday, March 16, 2022

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

CARS
Inch Worm Fonz Down Dog 
1/2 Kneeling Book Openers
Lunge Complex

Prohab

Supine Monster Band March x12
Standing Clam Shell x10/side
2 Rds

Strength

EMOM 8 mins
Even: OH Squat x3
Odd: Tuckups 3 Ways :20 sec

WOD

Devil Press x3 (30's/20's)
Alt DB Press x6
Walking Lunges x16
AMRAP 4 mins
Rest 2 mins
AMRAP 4 mins

Campfire Cooldown

Dragon
Fragon

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