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WOD Blog
 | Mon, Jun 18 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 |
 | Happy Birthday: Nate S |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| WARM UP 2/24/17-6/18/18 | OLY TOTAL 9/4/15-2/24/17 | SHRED 6/18/18 | METCON 3/1/17-6/18/18 | Other Results |
WARM UP 2/24/17-6/18/18(Check In) FOAM ROLL-Traps,Lats,Ant Tib,Calves glutes hamstrings GROUP WARM UP 3 rds Jumping Jacks-15 reps Medball Clean to Wallball-7 reps ------------------------ PVC OHS-10 reps Burgener warm up-5 reps Praying Pose to hammy-30 secs Samson Stretch-30 secs R/L --------------------------------- 3 position clean-3 reps 3 position snatch-3 reps at each Press complex-3 reps Thruster-3 reps COOLDOWN Anchored T Spine or Standing T spine stretch-2 mins Band OH Stretch-2 mins R/L |
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