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WOD Blog
 | Wed, Apr 8 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Sandra D |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 4-8-20 | STRENGTH WORK 4-8-20 | GROUP 1 WOD 2 RUSSIAN FREE CAPITALIST | GROUP 2 WOD 2 TAKE YOUR MEDICINE | GROUP 3 WOD 2 SSST 2.0 |
WARM UP 4-8-20(Check In) JOIN US ON ZOOM AT 8:30 AM! WARM UP 1 min Air Squat 1 min Strict Press OR Push Up 1 min Alternating Lunge ---------------------- Hip Rotation-20 reps R/L Samson Stretch-30 secs R/L Praying Pose to Hammy-30 secs each ---------------------- Pause Front or Goblet Squat-3 reps (5 count pause) ---------------------- Begin Strength Work! Warm up for overhead movements before metcon doing things like thumbs up/breastrokes/YTW's/Pull Aparts etc. COOLDOWN Couch Stretch-1 min R/L x 2 sets Seated Forward Fold-1 min
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