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WOD Blog
 | Sat, Aug 24 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Emily M |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| SEDENTARY TO ELITE 8/24/19 | WARM UP 8/24/19 |
SEDENTARY TO ELITE 8/24/19(Reps, Rx+, Rx2, Rx3) 4 Rounds for Max reps of each: Min 1: Air Squat Min 2: Push-balls Min 3: Step ups or Box jumps Min 4: Burpees Min 5-6: Run 200 m, rest w/ time remaining Equipment Standards: Step Ups allowed for all levels. Purple-Orange Athletes Use: 20#/10'-14#'9, 24''/20'' inch box Yellow Athletes Use: 14#/9'-10#8', 20''/16'' box, sub bodybuilders for burpees, run 150 m White Athletes Use: 10#/9'-6#/8', plate step ups, sub bodybuilders to box for burpees, jog 100 m Rep Standards: Purple Rx+: 480+ Reps Blue Rx: 400-479 reps Orange Rx2: 320-399 reps Yellow Rx3: 240-310 reps White: 239 reps or less
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