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WOD Blog
 | Fri, May 29Today |  |
| WARM UP 05-29-2026 | WEIGHTLIFTING 05-29-26 | METCON 05-29-26 |
WARM UP 05-29-2026(Check In) Inchworm + Upward Dog - 5 reps Cat-Cow - 10 reps Swimmers - 10 reps Spiderman + Thor Rot - 5 reps per side Praying Pose to Hammy - 5 reps per side ---- Pause Clean Pull - 5 reps *Pause below knee, above knee + Shrug* ---- Pause Clean Grip High Pull - 5 reps *Pause below, above knee + Shrug* ---- Clean Grip High Pull - 5 reps (no pause) ---- Clean (power or squat) - 5 reps *Pause in catch* ---- Split Jerk Foot Work Hands on Hips (dip and split) - 3 reps Dip and Punch - 3 reps Split Jerk (pause in catch) - 3 reps ---- Clean and Jerk - 3 reps |
The 4-1-1
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