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Thursday September 10

At home wod


Mobility-

PNF hamstrings

Kb reset

Banded overhead shoulder


Warm up-

10-8-6

Jumping jacks

Pushups

Over head squats


Wod- 6x

6 pvc power snatches (remember yesterday’s work!)

8 lunges

10 sit-ups

12 squats

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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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