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 | Tue, Dec 13 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Maurine |
| SHRED 12-13-22 | METCON 12-17-24 | WARM UP 12-17-24 |
SHRED 12-13-22(Time, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- 2x: 40 m Plate Overhead Carry 10 Plate Press 10 Plate Row ---- Cat-Cow-10 reps each way Upper Windmill-5 reps R/L Swimmers-5 controlled reps Alt Scorpion-10 reps Downward Dog Shoulder Tap-10 reps METCON: FOR TOTAL TIME: 50/40 Calorie Row ---- 3 Rounds: 120 m Farmers Carry 80 m Overhead Carry R (single) 80 m Overhead Carry L ---- 50/40 Calorie Row ----- 3 Rounds: 15 Toes to Bar 15 Dumbbell Push Press (pair) ---- 50/40 Calorie Row Goal: Sub 26, CAP 32 Rx: 50/35 pair Rx2: 35/25 pair, 40-50/25-35 for farmers carry, Sub Hanging Leg Raises Rx3: 25/20 pair, 35/25 for farmers carry, Sub KTC MODWOD 1: 20/15 pair, 25/20 for farmers carry, Sub Lying Toes to Bar, 30/25 Calorie Row MODWOD 2: 15/12 pair, 20/15 for farmers carry, Sub Lying Toes to Bar, 25/20 Calorie Row
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