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Monday, March 19


Perform the following tests: L-sit for time. Handstand walk for distance. Chest to bar weighted pull-up for load. Snatch 1 rep for load. 

Scaled: acorn, ha hold, unassisted, 


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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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