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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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Thursday May 13

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

Wednesday May 12

Aka John Roehl’s birthday! At gym wod 7-9 am P. O. C. Aka ‘death by pullups’ 1 the first minute 2 the second minute 3 the third minute Etc until you can’t complete that number of pullups in that minut

Tuesday May 11

At home wod Mobility- PNF hamstrings Kb reset Warm up- 3-6-9-12 Lunges Hollow holds Wod- 7 rounds 7 squats 7 burpees Scale: plank or elevate burpees Estimated time: 5-6 minutes

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