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WOD Blog
 | Sat, Jul 14 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: Keith G |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| WARM UP 7/14/18 | 9AM PARTNER WOD 7/14/18 |
WARM UP 7/14/18(Check In) FOAM ROLL-Full body especially forearms, upper traps, chest and quads spend a few mins on each GROUP WARM UP With a 7 min clock FINISH THIS IN ANY ORDER WITH YOUR TEAMMATE 20 calories on your MACHINE 10 Burpee Jumping Jacks 10 of each with your barbell-Hang Powerclean-RDL-Hang Clean High Pull-BB Row ----------------------------- Then Samson Stretch-30 secs R/L Reverse Plank-30 secs Thumbs Up and Breastrokes-20 reps/10 reps Walking Plank-20 reps ----------------------------- Brief on WOD Set up areas get extra plates do a few warm up cleans with initial weight. FUSSIN CRUSH IT! INDIVIDUAL COOLDOWN Smash Traps, Forearms, Chest, Quads |
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