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Wednesday, November 1


"Amanda" scaled  Three rounds, 9-7- and 5 reps, for time of: 3:1 pull-ups

3:1 dips 135 pound Squat snatch 

Scale: weight


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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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