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WOD Blog
 | Mon, Jan 18 2021 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Grant H |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| WARM UP 1-18-21 | SHRED 1-18-21 | METCON 10-27-25 | WEIGHTLIFTING 1-18-21 |
WARM UP 1-18-21(Check In) WARM UP Shuttle Run-2 minutes ---------------- Bent Over Retract/Protract/Dislocations-20 reps Shoulder Raise+Behind the Neck Pull Apart-20 reps Sword Pull Apart-20 reps Band Press-20 reps ---------------- Clean Grip Deadlift-10 reps Clean Grip High Pull-5 reps Powerclean-5 reps Press Complex-5 reps each ---------------- Begin Weightlifting COOLDOWN Lateral Band Opener-1 min R/L Banded Bully-1 min R/L Standing Pec Stretch-1 min R/L
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