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Tuesday October 16


5 rounds for time of: 500-m row 15 hip extensions 15 GHD sit-ups 

Scale: 350 m, Superman’s, hollow holds


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Wednesday July 31

Saturday July 31 At gym wod 8-9 am 8 min AMRAP 8 deadlifts 65/95 lbs 8 pushups

Friday July 30

At gym wod 7-9 am 14 min EMOM Odd: 10 thrusters 45/65 lbs Even: 20 kb swings 25/35 lbs

Thursday July 29

At home wod Mobility- PNF hamstrings Doorway shoulder stretch Painball - glutes, pecs Warm up-3x 2 inch worms 4 dips 6 squats 8- kB halos Wod- 21-15-9 Kb swings Hollow rocks Pushups