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Monday, November 6


For time: 65/95 pound Front squat, 15 reps 25 Box jump, 16/20” box 35 Kettlebell swings, 1 pood 45 Wall ball shots, 14/20 lb ball 

Scale: 10/20/30/40, 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

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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