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Saturday September 8


5 rounds for time of: 10 Sit-ups 10 Back extensions 65/95 pound Thruster, 5 reps 65/95 pound Clean & Jerk, 5 reps 

Scale: weight

Scale up: alternate rounds w ghd sit-ups 


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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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