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Saturday September 21


Row 1,500 meters 

Scale: 150 sdhp w 30/45 lbs, 1,000 m


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Wendy April 14

At gym wod 7-9 am Thrusters 3-3-3-3-3-3-3

Tuesday April 13

At home wod Mobility- Calf bone saw Pnf hamstrings Painball Warm up- 15-12-9 Sit-ups Stair steps Pushups Wod- 12 minute EMOM 35 jumping jacks 20 squats

Monday April 12

At gym wod 7-9 am 5 rounds for time 6 pullups 10 Box jumps 20 kettlebell swings 20 sit-ups

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