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Tuesday, November 7


Three rounds for time of: Run 800 meters Rest 2 minutes 

Scales: 400 m, row or jump rope equivalent 


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Sunday January 17

At home wod Mobility- Calf bone saw PNF hamstrings Warm up- 8-10-12 Lunges Kb swings Pushups Wod- 50 jumping jacks 21-15-9 Squats Pushups Sit-ups 50 jumping jacks

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