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Monday October 9


"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups 

Scale: weight, 3:1 ring Rows 


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Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups

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