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WOD Blog
 | Tue, Aug 13 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 8/13/2019 | METCON 8/13/19 | ABCON 8/13/2019 | WARM UP 8/13/19 |
SHRED 8/13/2019(Reps) WARM-UP: - 40 meter overhead carry R/L - 10 strict press R/L - 30-second plank hold - upward dog - downward dog - standing forward fold - 5 eccentric push-ups - 10 scap pulls - 10 arch hollows - 10 ring rows - 5 pull-ups ----------------------- WORKOUT: 4 Rounds... MIN 1: DB bench MIN 2: chin over bar hold MIN 3: double DB push press MIN 4: pull-ups MIN 5: ball slams MIN 6: REST NOTE: Score is the number of reps. You get 1 rep per second on the chin over bar hold. --------------------- COOLDOWN: - romwod
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