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Wednesday March 25

At home WOD

mobility

PNF hamstring

Wall squat


Warm up

6/8/10

Squat

Push-up

Sit-up

Back extension


Brought to you at the behest of our favorite Grey Headed man, from his corner of the gym ....


You may know him by another name...


The Don.


use weight if you have it, find something....


https://youtu.be/BCUWZ55WGLo

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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

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups

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