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WOD Blog
 | Sat, Sep 5 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Kirklin |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| WARM UP 9-5-20 | PARTNER WOD 9-5-20 |
WARM UP 9-5-20(Check In) WARM UP Machine-20/15 Calories ------------------ Good Morning (mix stance every 5)-20 reps Jane Fonda-10 reps Donkey Kick-10 reps Push Up Plank-30 secs Single Leg Hip Bridge-20 secs R/L ------------------ Sumo Deadlift-5 reps Hang Clean High Pull-5 reps Hang Powerclean-5 reps ------------------ Explain Metcon COOLDOWN Butterfly-1 min Seated Straddle-1 min Seated Forward Fold-1 min Reverse Shoulders-1 min |
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