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Friday December 14


For time: 35 calorie row 35 box jump overs, 16/20 inch 35 deadlifts, 95/135 lb. 35 wall-ball shots, 14/20-lb. ball 35 ring dips 35 wall-ball shots, 14/20-lb. ball 35 deadlifts, 95/135 lb. 35 box jump overs, 16/20 inch 35 -calorie row 

Scale: 25 reps, weight, bench


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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

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups

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