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WOD Blog
 | Wed, Jan 13 2021 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Melinda |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (637 days ago) |
| WARM UP 1-13-21 | WEIGHTLIFTING 1-13-21 | METCON 1-13-21 |
WARM UP 1-13-21(Check In) WARM UP 2 Rounds: Air Squat-10 reps Close Stance Air Squat-5 reps Stepover-5 reps Lateral Step Up-3 reps R/L Deadlift-10 reps ------------ Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Hollow Hold-30 secs Hip Bridge Hold-30 secs Downward Dog-30 secs ------------ Pause Front Squat-3 reps (3 count) ------------ Begin Strength Work COOLDOWN Couch Stretch-1 min R/L Seated Forward Fold-1 min Calf Stretch- 1 min R/L
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