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 | Tue, Nov 29 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 11-29-22 | WARM UP 11-29-22 | FIGHT GONE BAD | SKILL WORK (after metcon) 11-29-22 |
SHRED 11-29-22(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2: Plate Thruster Plate to Overhead Plate Rot (15 secs R/L) Plate Plank Walk Over ---- Standing YTW's-10 reps Hip Rotation-20 reps R/L Samson Stretch-30 secs R/L Glute Bridge-15 reps METCON 40-20-10: Wall Ball Russian Swing Lunges (no weight) Row Calories Bodybuilder Ball Slam Goal: Sub 25, CAP 31 minutes. Rx: 20#/10'-14#/9', 53/35, 50/35 ball Rx2: 14#/10'-10#/9', 53/35 (same as rx), 35/20 ball Rx3: 14#/10'-10#/9', 35/26, 35/20 ball MODWOD 1: 10#/8'-6#/8', 26/20, 20/14 ball, sub reverse lunges or step ups MODWOD 2: 10#/8'-6#/8', 26/20, 20/14 ball, sub step ups, Sub 25-15-10 reps
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