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  • shihan44

Saturday August 22

At home wod


Mobility-

Calf bone saw

PNF hamstrings

Painball


Warm up-

6-10-12

Lunges

Pushups

Sit-ups


Wod-

5 rounds

5 kB cleans

10 inch worms

15 jumping jacks

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Thursday November 26

At home wod Warm up- Start with egg nog, then get yourself a piece of pumpkin pie. Eat it. Mobility- Pants loose enough? Make sure that top button can be undone (discreetly of course) Wod- This is the

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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