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WOD Blog
 | Thu, Sep 24 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Sara G & Lily Joh |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 9-24-20 | WARM UP 9-24-20 | SKILL WORK 9-24-20 | METCON 9-24-20 |
SHRED 9-24-20(Check In) WARM UP 2 Rounds: Plate to Overhead-10 reps Plate Press-10 reps Plate Row-10 reps Plate Rotation-10 reps R/L Plate Plank Walkover-10 reps Glute Bridge-10 reps ----------------- Explain metcon and practice a couple reps of each movement WORKOUT: AMRAP in 24 mins ---12 min AMRAP--- Ball over Bar-12 reps Plate to OH-12 reps Bodybuilder-12 reps ---8 min AMRAP--- DB Push Press-8 reps (pair) DB Powerclean-8 reps (pair) Burpee Jumping Pull Up-8 reps ---6 min AMRAP--- Dip or DB Bench Press-6 reps Pull Up-6 reps Bench facing Burpee over Bench-6 reps ROMWOD Upper body and quads Planned: Thu,Sep24,2020 Fri,Nov17,2017
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