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WOD Blog
 | Mon, Jul 15 2019 |  |
 | 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) |
| SHRED 7/15/2019 | OPEN WOD 14.1 7/15/19 | WARM UP 7/15/19 | WEIGHTLIFTING 7/15/19 |
SHRED 7/15/2019(Reps) WARM UP: 2 minutes on a machine of choice - 30 second standing forward fold - 30 second downward dog - 30 second upward dog - 30 second pigeon stretch - 30 second spiderman to hammy - 30 second pray pose - 30 second push up plank hold - 15 banded good mornings - 10 lunges - 10 air squats ---------------------------- WORKOUT: Every 7 minutes for 4 rounds... (28 minutes total) Round 1: 40 cal bike + MAX athletic burpees Round 2: 40 cal row + MAX DB deadlifts Round 3: 40 cal bike + MAX walking lunges Round 4: 40 cal row + MAX air squats SCORE: number of reps, NOT including calories on the bike and rower! --------------------------- COOLDOWN: - romwod
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