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Wednesday September 12


Deadlift 

1-1-1-1-1 


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Tuesday December 7

at home wod Mobility: PNF hamstrings kb reset couch warm up: 10-8-6 kb swings dips high knee skip across the room wod: how are those stairs? Need cleaning? 7 rounds - inchworm up the stairs - do three

Monday December 6

At gym wod 6:30-9 am Complete as many rounds as possible in 15 minutes of: 15 toes-to-bars 35-calorie row 50 push-ups 35 box jumps 15 pull-ups ♂ use a 24-in. box ♀ use a 20-in. box Scale: 15 hanging k

Saturday December 4

at gym wod 8-9 am 3 rope climbs, lying to standing 30 squats, alternating 30 dumbbell snatches, alternating 2 rope climbs, lying to standing 20 squats, alternating 20 dumbbell snatches, alternating 1