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Friday, April 6


Row 650 m Five rounds of: 16 Pull-ups 65/95 pound Push jerk, 7 reps 

Scale: 450, 2:1 rr, 30/45 lbs


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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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