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WARM UP WOD 3 rounds not for time 3 pull ups 5 dog up & dog down 10 face The wall squat with Stick in OH position and Gold 3" sticking point WOD 21-15-9 Thruster KB swing

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WARM UP 10' Groups Dynamics & Mobility Team WOD OF 2 10' AMRAP OF: 5 Push ups 10 sit ups 200 mt run together 5' Rest 10' AMRAP 5 Pull ups 10 Burpees box jump 15 Lunges with barbell together