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4/15/20 Wednesday's At-Home Quarantine Workout

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11/27/20 Friday's WOD

A) AMRAP 24 Buy-in: 800m "Run" with a DB (40/30) 10 Alternating Single-Arm DB Snatches (40/30) 10 Burpees over the DB 10 DB Goblet Squats (40/30) B) EMOM 12 1st: 45 sec Plank 2nd: 45 sec Puppy Dog Pos

11/25/20 Wednesday's WOD

A) Strict Press (16 min) 0:00 - 5@⅓ 2:00 - 3@½ 4:00 - 2 @ ⅔ 7:00-16:00 - 3x5 @ 75-85%Open 16.4 B) Open 16.4 AMRAP 13 55 Deadlifts (225/155) 55 Wallballs (20/14) 55 Calorie Row 55 HSPU C) Tabata Sit-up

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