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Thursday April 4


2 rounds for time of: 24-inch box jumps, 10 reps 5 strict pull-ups

5 ring dips  20-inch box jumps, 20 reps 5 strict pull-ups

5 ring dips 16-inch box jumps, 30 reps

5 strict pull-ups 

5 ring dips


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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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