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Friday November 22


Capoot - scaled

75 pushups

100 step ups

59 pushups

150 setups

25 pushups

200 step ups

14 pushups

250 step ups 


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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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