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Monday December 31


REMINDER: After the wod volunteers are needed at Crossroads for their annual food inventory at 10 AM!

McGhee scaled Complete as many rounds in 20 minutes as you can of: 135/185-lb. deadlifts, 5 reps 13 push-ups 9 box jumps, 16/20 inches 

Scale: weight, elevated, step ups


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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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