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Thursday September 19


Gaza - scaled 5 rounds for time of: 20 kettlebell swings, 1 pood 15 push-ups 12 pull-ups 10 box jumps, 16/20-inch box 1/2-mile run 

Scale: 3 rounds, 1/4 m


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Tuesday December 1

At home wod Mobility- PNF hamstrings Kb reset Warm up- 3x 10 lunges 10 jumping jacks 10 hollow rolls Wod- 21-15-9 Squat Push-up Kb swing Sit-up

Monday November 30

At gym wod 7-9 am Please remember to stagger your arrival if possible to reduce the number of people at given point in the gym. Back squat 5-5-5-5-5

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