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WOD Blog
 | Thu, Jun 30 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 6-30-22 | METCON 6-30-22 | SHRED 6-30-22 |
WARM UP 6-30-22(Check In) 30 ON/15 OFF x 3 sets Step Up Jumping Jacks ---- Hip Rotation-20 reps R/L Puppy Dog-30 secs Alt Scorpion-10 reps Downward Dog-30 secs ---- Clean Grip Deadlift-10 reps Clean Grip High Pull-5 reps Powerclean-5 reps ---- Explain metcon give 7 minutes to warm up to starting load on powerclean!
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