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WOD Blog
 | Tue, Oct 25 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Aleigh & John Li |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 3-19-24 | WARM UP 10-25-22 | METCON 10-25-22 | SKILL WORK 10-25-22 |
SHRED 3-19-24(Time, Rx2, Rx3) WARM UP: Step Over-2 minutes ---- 2x: 10 Plate to Overhead 10 Plate Rotation (5 R/L) 10 Plate Row w/ Pause 10 Plank Shoulder Tap ---- Swimmers-5 controlled reps Puppy Dog-30 secs Calf Stretch on Rig-30 secs R/L METCON FOR TIME: 50/40 Calorie Ski 50 Bodybuilder 50/40 Calorie Row 50 PVC Jump Over 50 Alt Hang DB Snatch 50/40 Calorie C2 Bike Goal: Sub 20, CAP 25 minutes. Rx: 24''/20'', 50/35 Rx2: 20''/16'', 40-45/25 Rx3: Jump Over (as low as needed), 25-30/20 MODWOD 1: 20''/16'' Step Over, 20/15, Sub 40 reps of each MODWOD 2: Plate Step Over, 15/12, Sub 30 reps of each Planned: Tue,Mar19,2024 Tue,Oct25,2022
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