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WOD Blog
 | Fri, Apr 17Today |  |
| WARM UP 04-17-26 | METCON 04-17-26 | WEIGHTLIFTING 04-17-26 |
WARM UP 04-17-26(Check In) 20 ON/10 OFF x 2 sets: Bunny Hop Front to Back Hop Side to Side Hop ---- Air Squat-20 reps Bradford Press-5 reps Strict Press-10 reps Hang Clean High Pull-10 reps ---- Inchworm + Upward Dog-5 reps Swimmers-10 reps Spiderman + Thor Rot-5 reps per side ---- Split Jerk Technique Dip and Split (hands on hips)-3 reps Dip and Split (hands at shoulders)-3 reps Dip and Punch-3 reps Split Jerk (pause in catch)-3 reps --- Warm up Bella complex more before metcon |
The 4-1-1
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