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Saturday August 3


For time: 20 medicine-ball cleans, 14/20-lb. ball 20 ring dips 20 medicine-ball cleans, 14/20-lb. ball 20 chest-to-bar pull-ups 20 medicine-ball cleans, 14/20-lb. ball 20 push-ups 20 medicine-ball cleans, 14/20-lb. ball 

Scale: weight, bench, 2:1 rr, elevated


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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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