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WOD Blog
 | Tue, Feb 17Today |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (638 days ago) |
| WARM UP 02-17-26 | METCON 02-17-26 |
WARM UP 02-17-26(Check In) Review Row Stroke (legs, hips, arms, etc) ---- 2 minutes: Row, gradually increasing pace 30 sec Transition as needed 2 minutes: Bike (gradually incrasing pace) ---- 20 ON/10 OFF x 4 sets: Single Under ---- 3 minutes: Double Unders OR Practice sets/penguin hops ---- Clean Pull-5 reps Clean Grip High Pull-5 reps Powerclean (pause in catch)-5 reps ---- Dead Hang-15 secs Scap Pull + Pause-5 controlled reps Arch Hollow-10 reps TTB or Modified Variation-5 reps |
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