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WOD Blog
 | Sat, Aug 8 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Nikki & Zach L |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| WARM UP 8-8-20 | PARTNER METCON 8-8-20 |
WARM UP 8-8-20(Check In) WARM UP 30 secs ON/15 secs OFF x 2 sets: Jump Rope Hang Clean High Pull Air Squat --------------------- Spiderman to Hammy-30 secs R/L Thumbs Up-10 reps Breaststrokes-10 reps Downward Dog-30 secs --------------------- Scap Pull-10 reps Arch Hollow-10 reps KTC or TTB-5 reps --------------------- Explain Metcon COOLDOWN Foam Roll Quads/Calves/Lats/Upper Back |
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