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Saturday November 24


Nukes, scaled 8 minutes to complete: 1/2-mile run 136/185-lb. deadlifts, max reps Then, 10 minutes to complete: 1/2-mile run 95/135-lb. power cleans, max reps Then, 12 minutes to complete: 1/2 mile run 66/95lb. overhead squats, max reps 


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Friday January 15

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

Thursday January 14

At home wod Mobility- Calf bone see Kb reset Warm up- 3x 10 squats 10 stair steps 10 kB swings Wod- 20 rounds 5 pushups 10 sit-ups 15 jumping jacks

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