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WOD Blog
 | Fri, Jan 1 2021 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Tracy & Joel A & Matthew P |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 1-1-21 | WEIGHTLIFTING 1-1-21 | METCON 1-1-21 |
WARM UP 1-1-21(Check In) WARM UP 10 Reps each: Plate to Overhead Plate Row Plate Press Plank Shoulder Tap Hollow Rocks (back and forth is 1) Bodyweight Lunge Air Squat ------------------ Mountain Climber to Outside of Hand-10 reps Thumbs Up-10 reps Breaststrokes-10 reps Weighted Praying Pose-30 secs ------------------ Good Morning-10 reps Clean Grip Deadlift-5 reps Front Squat-5 reps Jerk (push or split)-5 reps ------------------ 2 Clean Grip Deadlift 1 Clean (any style) 2 Front Squat 1 Jerk ------------------ Begin building on 21 complex COOLDOWN Modified Hurdlers Stretch-1 min R/L Single Leg Saddle-1 min R/L Seated Forward Fold-1 min
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