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5/23/25 WOD
DEUCE Athletics GPP
Complete 4 rounds of the following:
4 Banded Front Squats
Complete 3 rounds for quality of:
12 Copenhagen Planks(ea)
8 1-Leg Hamstring Roller Curls(ea)
8 Front Foot Elevated DB Split Squats
EMOM 15
Min 1: 16 Alt. KB Gorilla Rows
Min 2: 10 Lateral Ball Slams(total)
Min 3: 8 Hand Release Push-ups
DEUCE Garage GPP
8-8-8-8-8
Mcgill Bench Press (ea)
Complete 3 rounds for quality of:
6-8 Dips with Protraction
8 Paused DB Flys
4 KB Windmills (ea)
Then, EMOM 10:
3-5 Pull Ups
As a finisher, accumulate 3:00 of
Pec Minor Stretch