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WOD, Friday 6/23/17


Three rounds for time of: Run 800 meters Rest 2 minutes

Scale: 400 or 200 m


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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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