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WOD Blog
 | Tue, Aug 28 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 (630 days ago) |
| WARM UP 8/28/18 | 5PM WEIGHTLIFTING | SHRED 8/28/18 | DT 12-7-20 | WEIGHTLIFTING 8/28/18 | Other Results |
WARM UP 8/28/18(Check In) FOAM ROLL- Back, Lats, Quads, Front of Shoulder, Forearms GROUP WARM UP 2 Rounds Jumping Jacks-20 reps Barbell GM-10 reps Air Squat-10 reps Jump Squat-5 reps --------------------------------------------- Hip Rotations-20 reps R/L YTWL's-7 reps of each Hip Bridge-30 secs Spiderman to Hammy-30 secs R/L Praying Pose to Hammy-30 secs alternating between positions --------------------------------------------- Deadlift w/ Double Pause-5 reps Hang Clean High Pull-5 reps Hang Power Clean-5 reps Press Complex-3 reps each --------------------------------------------- Begin Back Squat! COOLDOWN Saddle Pose-2 mins Seated Forward Fold-2 min |
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