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Monday November 19


In front of a clock set for 12 minutes: 1 minute of 16/20-inch box jumps 1 minute of 45/65-lb. sumo deadlift high-pulls 2 minutes of 16/20-inch box jumps 2 minutes of 45/65-lb. sumo deadlift high-pulls 3 minutes of 16/20-inch box jumps 3 minutes of 45/65-lb. sumo deadlift high-pulls 


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Tuesday December 1

At home wod Mobility- PNF hamstrings Kb reset Warm up- 3x 10 lunges 10 jumping jacks 10 hollow rolls Wod- 21-15-9 Squat Push-up Kb swing Sit-up

Monday November 30

At gym wod 7-9 am Please remember to stagger your arrival if possible to reduce the number of people at given point in the gym. Back squat 5-5-5-5-5

Sunday November 29

At home wod Mobility- PNF hamstrings Doorway shoulder stretch Kb reset Warm up-3x 16 jumping jacks 12 lunges 1 minute stair steps Wod- Bear crawl length of house 20 squats 15 pushups 10 sit-ups 5 burp

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