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Thursday 10/02/2025

Oct 1, 2025
1 min read

DB Benchmark

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WOD (20 cap): “DB Shipwreck” — 100 DB snatches → 80 wall balls → 60 burpees → 40 DB thrusters → 20 pull-ups (scale as needed)


Accessory (6): Core set: 3Ă—1min hollow/arch holds

 
 
 

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Mobility Warm-Up —2 rounds: - 6 World's Greatest Stretch/side - 8 90/90 switches - 8 KB halos total - 8 adductor rock-backs - 6 thoracic rotations/side Strength — 3 quality rounds-16 min 1. DB Lateral

 
 
 
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Warm-Up —2 rounds: - 100m easy jog - 8 clean-grip good mornings with PVC - 8 front-rack elbow rotations - 6 ankle rocks/side - 8 pogo jumps - 6 squat-to-stands Barbell review: - 3 Clean Deadlifts to K

 
 
 

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