400M Row/Run
3 High Knees
2 Frankensteins
100 Jump Ropes
2 Rounds
10 slow push Ups
5 Strict pull ups or slow negatives
10 shoulder shrugs hanging off pullup bar
10 Jumping Air Squats
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WOD
21 Double Unders
21 Box Jumps 24/20
21 KB High Pulls 70/52
21 Back Ext
21 Push Ups
21 KB Snatch ea arm 53/35
21 Broad Jumps
21 KB Swings 70/52
21 Cal Row
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Cash Out
LAX ball foot roll out
calf stretch on box
Shoulder mobility
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YOGA 6:30 P.M. Show Up!
Halloween WOD Oct 25, 6:30, Stew and Brew. Please sign up at Picnic table
Shirts to order at picnic table in the white binder. Hurry, It won't sit there forever. Pick you colors and sizes. They make good Christmas presents.
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