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WOD Blog
 | Tue, Nov 8 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 11-8-22 | METCON 11-8-22 | WARM UP 11-8-22 |
SHRED 11-8-22(Time, Rx2, Rx3) WARM UP: Shuttle Jog-1 min ---- 2x: DB Overhead Carry-20 m R/L Suitcase Deadlift-5 reps R/L Plank Shoulder Tap-10 reps Glute Bridges-10 reps ---- Thumbs Up-10 reps Breaststrokes-10 reps Alt Scorpion-10 reps Downward Dog Foot Tap-10 reps ---- METCON FOR TIME: 18-15-12-9-6-3: Calorie Row Assault Bike Dumbbell Push Press (pair) Dumbbell Deadlift Burpee Sub 21, CAP 27 minutes Rx: 50/35 pair Rx2: 40-45/25 pair Rx3: 25/20 pair, Sub Bodybuilders MODWOD 1: 20/15 pair, Sub Bodybuilders MODWOD 2: 15/12 pair, Sub Bodybuilder to Box, 15-12-9-6-3 rep scheme
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