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WOD September 20


For time: 40 Medicine ball cleans, 14/20 pound ball 20 chin ups 30 Medicine ball cleans, 14/20 pound ball 15 chin ups 20 Medicine ball cleans, 14/20 pound ball 10 chin ups 10 Medicine ball cleans, 14/20 pound ball 5 chin ups Scale: weight, ring Rows 


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Thursday November 26

At home wod Warm up- Start with egg nog, then get yourself a piece of pumpkin pie. Eat it. Mobility- Pants loose enough? Make sure that top button can be undone (discreetly of course) Wod- This is the

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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