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WOD Blog
 | Fri, May 25 2018 |  |
 | Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| WARM UP 5/25/18 | WEIGHTLIFTING 5/25/18 | METCON 5/25/18 EVENT #4 | SHRED 5/25/18 |
WARM UP 5/25/18(Check In) FOAM ROLL-Lats,Quads,Glutes,Hamstrings GROUP WARM UP Burpee Jumping Jacks-1 min Side Plank off hand-30 secs Hip Bridge-30 secs PVC Passthroughs-10 reps OHS-10 reps Hip Rotations-20 R/L Pigeon Stretch-30 secs R/L Walking Plank-30 secs ------------------------ RDL-10 reps Clean High Pull-5 reps 2 position clean-3 each 2 position snatch-3 reps each RDL-5-7 reps 135#/95# Clean-2-3 reps 135#/95# or slightly lighter INDIVIDUAL COOLDOWN Reverse Hyper-2x20 reps Banded Hip Stretch-2 mins R/L Planned: Fri,May25,2018 Fri,May18,2018
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