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Friday June 28


Spehar scaled For time: 65/95-lb. thrusters, 50 reps 50 chest-to-bar pull-ups Run 3 miles Partition the thrusters, pull-ups and run as needed. 


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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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