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 | Fri, Dec 2 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 12-2-22 | WARM UP 12-2-22 | WEIGHTLIFTING 12-2-22 | METCON 12-2-22 |
SHRED 12-2-22(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2: Plate Squat Plate to Overhead Plate Rotation (15 secs R/L) Box Step over ---- Hip Rotation-20 reps R/L Samson Stretch-30 secs R/L Glute Bridges-15 reps Praying Pose to Hammy-30 secs each METCON: 5 Rounds For Time: 15/12 Calorie C2 Bike OR 12/9 Assault Bike 12 Dumbbell Deadlift (pair) 9 Dumbbell Front Squat (pair) 6 Dumbbell Step Overs (single) 9 Toes to Bar 12 Alt DB Snatch 15 Air Squats Goal: Sub 25, CAP 32 minutes. Rx: 50/35, 24''/20'' Rx2: 40-45/25, 24''/20'', Sub Hanging Leg Raises Rx3: 25/20, 20''/16'', Sub KTC MODWOD 1: 20/15, 20''/16'', no weight on step overs, Sub Lying Toes to Bar MODWOD 2: 15/12, Plate Step Overs, Sub Lying Toes to Bar, 4 Rounds
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