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Monday September 3


A single team WOD class at 8 AM

In teams of 3 do:

1 helicopter burpee Then: Run 200 m 40 thrusters 45/30 lbs 20 Hollow Rocks Each person picks a exercise, can’t start next round until all reps of each round are complete. Each round starts with helicopter burpee, rotate partner each round on burpee. Total of 3 rounds for time.  


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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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