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Saturday September 29


CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep 


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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

Friday January 15

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

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