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WOD Blog
 | Sat, Sep 12 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Leslie & Kara C |
 | Welcome: Diogo S |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| WARM UP 9-12-20 | PARTNER WOD 9-12-20 |
WARM UP 9-12-20(Check In) WARM UP Plate Overhead Carry-100 m --------------------- Plate to Overhead-10 reps Plate Rotation-10 reps R/L Plate Row w/ Pause-10 reps Burpee to Plate-5 reps --------------------- Thumbs Up-10 reps Breaststrokes-10 reps Downward Dog Shoulder Tap-30 reps --------------------- Push Press-5 reps Hang Snatch High Pull-5 reps Hang Powersnatch-5 reps --------------------- Begin Metcon COOLDOWN Overhead Stretch-1 min R/L x 2 sets Lateral Band Opener-1 min R/L x 2 sets |
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