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Tuesday September 18


Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 1RM Overhead squat 1,000 meter Row Ring Dips 

Scale: front squat, 500 m, bench


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Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups

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