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Thursday, August 3


For time: 75/115 pound Hang clean, 30 reps 36 One-legged squats, alternating Row 1000 meters 

Scale: weight, air squat, 500 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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