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WOD Blog
 | Wed, Dec 18 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| WARM UP 12/18/19 | STAIRCASE 12/18/19 | WEIGHTLIFTING 12/18/19 | SHRED 12/19/2019 |
WARM UP 12/18/19(Check In) GROUP WARM UP 2 sets: 10 m Walking Lunge w/ twist 30 sec Overhead Stretch R/L 30 sec Samson Stretch R/L 10 Alternating Bird-dog 120 m Shuttle Jog --------------------------------- 2 sets: 10 DB Strict Press 10 Scap Push Ups (slow and controlled) --------------------------------- Review Half Kneeling KB Press. BEFORE METCON: 4 reps of each couplet 2 reps of each couplet COOLDOWN/EXTRA CREDIT 2:00-4:00 of Each Rotator Cuff Smash & Floss (ea/s) Pec Smash (ea/s) Classic Tricep & Lat Stretch (ea/s)
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