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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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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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