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Da Factory Training – Home WOD



Metcon (No Measure)

4 rounds each set

Set 1

40sec work / 10 sec Rest

Single arm bent over row (R)

Single arm bent over row (L)

Plank tricep extension(alternating)

Set 2

Alternating arms. push up to open row

Weighted box dips

Plank up to Plank jump

Set 3

Underhand Row

OH tricep extension

Reverse Fly

Low plank reach to spider plank

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