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Wednesday, November 23


"Hamilton" scaled Three rounds for time of: Row 750 meters 35 Push-ups Run 750 meters 35 Pull-ups 

Scale: 500/25/500/25


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Thursday June 24

At home wod Mobility- PNF hamstrings Calf bone saw Kb reset Warm up-3x First 10 strikes of Sandoku no kata, both sides (Bet you wish you were paying attention…) Wod- 21-15-9 Jumping jacks Squats Burpe

Monday June 21

At gym wod 7-9 am ‘Isabel’ 30 snatches for time 65/95 lbs Reduce load as necessary for you to complete several reps in a row.