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Friday November 23


Weighted pull-ups 

5-5-3-3-3-1-1-1-1

Scale: use a harder scale than you normally do. 


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

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