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WOD Blog
 | Thu, Oct 6 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 10-6-22 | SHRED 10-6-22 | WARM UP 10-6-22 | SKILL WORK 10-6-22 |
METCON 10-6-22(Time, Rx+, Rx2, Rx3) FOR TIME: 10-9-8-7-6-5-4-3-2-1: Bench Press Hang Powersnatch Burpee to Target Box Jump CTB Pull Up Goal: Sub 18, CAP 24 minutes Rx+: Sub Bar Muscle Up, 115/75 bench, 95/65 HPS Rx: 115/75 bench, 95/65 HPS Rx2: 95/65 bench, 75/55 HPS, Sub regular kipping pull ups OR Jumping CTB Pull Ups Rx3: 75/55 bench, 45/35 HPS, Sub Jumping Pull Ups MODWOD 1: 45/35 bench, 20/15 HPS, Sub Ring Rows, Bodybuilders MODWOD 2: 45/35 bench, 15/12 HPS, Sub Ring Rows, Bodybuilder to Box
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