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WOD, Monday, 6/19/17


10-8-6-4-2 reps for time of: Strict pull-ups

Bench dips Box jump, 20/24" box

Scale: 2:1 ring Rows, bent knees, 16" step up


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Friday December 4

At gym wod 7-9 am Try and stagger your arrival times, bring your mask and both sides of your brain! 4 rounds of: 6 reps, alternating arms -kb swing -swing to clean & squat -deadlift -tactical rotation

Thursday December 3

At home wod Mobility- PNF hamstrings Couch Warm up- 6-8-10 Squats Pushups Wod- 10 minute AMRAP 2 burpees 5 hollow rocks 4 burpees 5 hollow rocks 6 burpees 5 hollow rocks 8 burpees Etc etc

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