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WOD Blog
 | Wed, Aug 12 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) |
| WARM UP 8-12-20 | WEIGHTLIFTING 10-12-20 | METCON 8-12-20 |
WARM UP 8-12-20(Check In) WARM UP Plate Overhead Carry-80 m Plate to Overhead-15 reps Plate Press-15 reps Plate Squat-15 reps Plate Rotation-10 reps R/L Plate Tap-50 reps ---------------------- Swimmers-10 reps Alt Scorpion-10 reps hip Bridge Hold-30 secs ---------------------- PVC Passthrough-10 reps Burgener Warm Up-5 reps each ---------------------- w/ Barbell Snatch Grip Deadlift Hang Snatch Snatch ---------------------- Begin Weightlifting COOLDOWN Upper Back and Quad Smash-1 min x 2 sets Post Up Lat Stretch-1 min R/L x 2 sets Standing Pec Stretch-1 min R/L x 2 sets
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