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Thursday October 24


4 rounds

5 rope raise/lowers

25 box steps 8”

4 cleans 95/135 lbs

25 box steps 8”


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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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