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WOD Blog
 | Thu, Jun 4 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 6-4-20 | WARM UP 6-4-20 | SKILL WORK 6-4-20 | METCON 6-4-20 | Other Results |
SHRED 6-4-20(Reps) WARM UP: 2 Rounds: Plate Row w/ Pause-10 reps Horizontal Plate Press-10 reps Plate Rotation-10 reps R/L ------------------------- Straight Arm Band Pulldown-15 reps Band Face Pull-15 reps Band Int/Ext Rotation-10 reps R/L Band Pull Apart-20 reps Band Passthrough-10 reps STRENGTH WORK 7 Min AMRAP: 5 Strict Pull Ups 5 Push Ups *Goal=quality movement, use a band for both pull ups and push ups if needed METCON 20 min AMRAP: 2-4-6-8-10-12 etc. Lateral Burpee Over Rope Rope Slam (both sides together) Sit Up (no anchor) Goal: 300+ Reps (into rope slams on round of 20)
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