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Thursday November 15


In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 20/35-lb. dumbbell snatches 2 minutes of double-unders 2 minutes of 20/35-lb. dumbbell snatches 3 minutes of double-unders 3 minutes of 20/35-lb. dumbbell snatches scale: weight, singles 


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Tuesday January 19

At home wod Mobility- Calf bone saw PNF hamstrings Door way shoulder stretch Warm up- 3x 2 inchworms 4 lunges 6 sit-ups 8 jumping jacks Wod- 35 stair steps 25 squats 35 stair steps 25 pushups 35 stair

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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

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