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Tuesday October 8


Complete as many rounds as possible in 20 minutes of: 400-meter run 20-lb. dumbbell thrusters, 25 reps 200-meter farmers carry, 20-lb. dumbbells scale: 200 m, weight


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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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