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Monday July 22


Helen 3 rounds for time of: Run 400 meters 1/1.5-pood kettlebell swings, 21 reps 12 pull-ups 

Scale: 200/25/2:1rr


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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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