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Saturday October 12


20.1

10 rounds for time of: 8 ground-to-overheads, 95 lb. 10 bar-facing burpees 

There are many scales to this wod


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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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