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Friday, April 07, 2023

WOD

Warmup

3mins - Bike, Row, Ski

Activation

Table Top
Rocks / Rotations
Hip CARS
Dog at Hydrant Kickbacks
Crab Switches with Reach
Prone Shoulder Flow
Squat Therapy

Prohab

10 secs Roll ups x3 
10 secs Leg Raise / Lower x3
8x Sots Press
3 Rounds

Strength

OH Squat 3x3
s.s Chinese Plank 45secs

WOD

800m Row
20x WB (20/14)
10x Chest Pass to Wall
400m Row
20x WB 
10x Chest Pass to Wall
200m Row
20x WB 
10x Chest Pass to Wall

Campfire Cooldown

Tx Ext at Wall
Calf / Ankle Stretch at Wall
Frog Pose

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