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WOD Blog
 | Wed, Dec 4 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SCRUNCHY 12/4/19 | CORE FINISHER 12/4/19 | WARM UP 12/4/19 | Other Results |
SCRUNCHY 12/4/19(Time, Rx+, Rx2, Rx3) FOR TIME: 21-15-9: TTB Box Jump 9-15-21 HR Push Up Weighted Box Step Up Goal: Sub 12, CAP at 15 minutes. Tip: Keep a consistent steady pace, especially on the box! Break up to the TTB/Push Ups as needed to avoid going to failure. Brown Rx+: 24''/20'', sub decline push up, 50#/35# single DB Purple Rx: 24''/20'', 50#/35# Single DB Blue Rx2: Sub KTC, Box Jumps, Sub Push Ups (no HR), 35#/25# step up (or 26# KB) Orange Rx3: Sub KTC, Step Ups (20''/16''), Box Push Up, Box Step Up 20''/16'', 25#/15# DB Yellow MODWOD: Sub: 15-12-9 KTC Step Up (20''/16'') THEN 9-12-15 Box Push Up Weighted Box Step Up (15#/10#)
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