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Wednesday, June 6


Five rounds for time of: 5 ring extensions (right arm + left arm = 1) from push-up position 5 Forward rolls 5 Backward rolls 30/45 pound Sots press, 10 reps 


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Friday January 15

At gym wod 7-9 am 5 rounds 10 kB deadlifts 8 kB swings squats 4 stay low Cossacks

Thursday January 14

At home wod Mobility- Calf bone see Kb reset Warm up- 3x 10 squats 10 stair steps 10 kB swings Wod- 20 rounds 5 pushups 10 sit-ups 15 jumping jacks

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