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Thursday November 19

At home wod


Mobility-

Calf bone saw

Couch

Kb reset


Warm up-

9-7-5

Squats

Pushups

Sit-ups

Dips


Wod-

20 min AMRAP

10 stair steps

10 kB swings

10 dB push press

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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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