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WOD

“Santo”

3 Rounds for time :

400 meter run

30 KB Swings (24/16)

STRENGTH

Bench Press

7-7-7-7

Front Rack Tempo KB Front Squat (2 KB)

5-5-5-5 @ 32X2

Accessory

10 Supinated Grip Bent over Barbell Row

15 Banded Good Morning (use purple or green bands)+ 10 Side steps each leg

20 Secs Nose to wall Handstand Holds (scale wall walk)+ 10 Shoulder taps

25 sec. L- sit on P-bars (accumulated )

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