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WOD Blog
 | Fri, Jul 24 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| WARM UP 7-24-20 | PIONEER DAY 7-24-20 |
WARM UP 7-24-20(Check In) WARM UP Run-300 m -------------- Plate to Overhead-20 reps Plate Rotation-10 reps R/L Plate Row w/ Pause-10 reps ------------------ Thumbs Up w/ Pause-10 reps Breaststrokes-10 reps Glute Bridge-10 reps Downward Dog-30 secs ------------------ Scap Pull-10 reps Arch Hollow-10 reps Strict Pull Up OR Jump to Strict-3 reps ------------------ Begin Metcon COOLDOWN Overhead Stretch-1 min R/L x 2 sets Upward Dog-1 min Downward Dog-1 min
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