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WOD Blog
 | Sat, Aug 15 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: vishnu |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 8-15-20 | KATRIELCON 8-15-20 |
WARM UP 8-15-20(Check In) WARM UP EMOM x 7 minutes/10 sec transition between movements) 1. Machine (moderate pace) 2. Suitcase Deadlift-20 secs R/L 3. Hip Rotation-20 secs R/L 4. Plank-45 secs 5. Hip Bridge Hold-45 secs 6. Upward Dog-20 secs, Downward Dog-20 secs 7. Machine (hard pace) ------------------- Clean Grip Deadlift-5 reps Hang Clean High Pull-5 reps Powerclean-5 reps Hang Powerclean-5 reps ------------------- Explain Metcon COOLDOWN Seated Forward Fold-1 min R/L x 2 sets Upward Dog-1 min Downward Dog-1 min |
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