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WOD Blog
 | Sat, Jul 11 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Alex H |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| WARM UP 7-11-20 | PARTNER WOD 7-11-20 |
WARM UP 7-11-20(Check In) WARM UP 45 secs ON/15 secs OFF: Machine Clean Grip Deadlift Step Overs Sumo Deadlifts Bodybuilders THEN Run-200 m ----------------- 90/90 Hip Rotation-10 alt reps YTW's-10 reps each Alt Scorpions-10 reps Hip Bridge Hold-30 secs Downward Dog-30 secs ----------------- Scap Pull-10 reps Arch Hollow-10 reps Strict Pull Up OR Jump to Strict-3 reps COOLDOWN Modified Hurdlers Stretch-1 min R/L Calf Stretch on Rig-1 min R/L |
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