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Thursday July 4


There will only be one WOD tomorrow at 8:30 AM!

In teams of two, both must complete the first half of the wod individually before the team can then perform the second half by combining their reps for the second half totals. 

Team may not start the second half until both team members have completed the first half. 

“7/4/1776” 7 Rounds of: 4 Power Cleans 65/95 lbs 17 Push-ups then immediately after the 7 rounds do, 76 Wall Balls 243 Single Unders 


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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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