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Monday March 11


5 rounds for time of: 45/65/95-lb. overhead squats, 5 reps 8 toes-to-bars 20-lb. dumbbell hang squat clean, 10reps 12 double-unders 

Scale: pvc/30, t2p, pc, tuck jump or 3:1 singles


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Sunday September 20

At home wod Mobility- PNF hamstrings Kb reset Warm up- 3x 15 stair steps 10 kB swings 5 inch worms Wod- Bear crawl across house 21 squats 21 pushups Bear crawl back across 15 squats 15 Pushups Bear cr

Saturday September 19

At home wod Mobility- Calf bone saw Doorway shoulder stretch Warm up- 2x 5 hollow holds 10 back extensions 15 lunges Wod- 250 jumping jacks 5 minute time cap

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