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WOD, Thursday 6/22/17


"Holleyman" scaled

20 rounds for time of: 5 Wall ball shots, 14/20 pound ball 3 Handstand push ups 95/135 pound Power clean, 1 rep

Scale: 15 rounds, box or DB press, 45/65 lbs


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

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