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Thursday December 19


Complete as many rounds as possible in 20 minutes of: 7 chest-to-bar pull-ups 7 handstand push-ups 15 hip extensions 

Scale: 2:1 rr, holds or 30’ bear crawl, Superman’s 


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Sunday September 27

At home wod Mobility- Pnf hamstrings Door way shoulder stretch Kb reset Warm up- Review last weeks perfect pvc snatches 5-10-15 Squats Stair steps Pushups Wod- 5 x 6 odd object cleans 15 jumping jacks

Saturday September

At home wod Mobility- PNF hamstrings Kb reset Warm up- 6-8-10 Squats Pushups Hollow holds Wod- 10-9-8-7-6-5-4-3-2-1 Lunges Dips Jumping jacks

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