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WOD Blog
 | Tue, Jan 26 2021 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Sarah K & Nicole |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| SHRED 1-26-21 | SKILL WORK 1-26-21 | WARM UP 1-26-21 | METCON 1-26-21 |
SHRED 1-26-21(Time) WARM UP Row-500 m ------------- Band Pull Apart-30 reps Stationary Inchworm Into 6 Shoulder Tap-5 reps ------------- Post Up Lat Stretch-30 secs R/L Chin Over Bar Hold-20 secs UPPER STRENGTH WORK 15 minutes 4-5 rounds: A1. Chin Up Negatives-3 reps OR Chin Up-6 reps A2. DB Row-8 reps R/L A3. DB Hammer Curl-10 reps REST 1-2 minutes METCON FOR TIME: Row-500 m Jumping Pull Up-40 reps Bodybuilder-30 reps Row-400 m Jumping Pull Up-30 reps Bodybuilder-20 reps Row-300 m Jumping Pull Up-20 reps Bodybuilder-10 reps Row-200 m Jumping Pull Up-10 reps Bodybuilder-5 reps Goal: Sub 15, CAP at 20 minutes
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