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WOD Blog
 | Thu, Dec 5 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| WARM UP 12/5/19 | WEIGHTLIFTING 12/5/19 | PARAGLIDING 12/5/19 | SHRED 12/5/2019 |
WARM UP 12/5/19(Check In) GROUP WARM UP Shuttle Run w/ Medball-200 m (light ball) Pause Air Squat w/ Medball-15 reps (one sec pause at bottom) Pause Ring Row-10 reps (one sec pause at top) Supinated Hang-30 secs Pause Ring Row-10 reps (one sec pause at top) Pause Air Squat w/ Medball-15 reps (one sec pause at bottom) Shuttle Run w/ Medball-200 m (light ball) ------------------------------------ 2 Sets: Front Step Lunges-8 reps each side Reverse Lunges-8 reps each side ------------------------------------ Brief Weightlifting COOLDOWN/EXTRA CREDIT 4 Rounds For Quality 30 sec Ring Body Saw 30 sec KB Deadbug 30 sec Hollow Hold Rest as needed b/t Sets
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