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 | Tue, Dec 20 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 12-20-22 | WARM UP 12-20-22 | METCON 12-20-22 |
SHRED 12-20-22(Time, Rx2, Rx3) WARM UP: 2 minute Shuttle Run ---- 2x: 10 Air Squat 10 Plate Overhead Press 10 Plate to Overhead ---- Standing YTW's-10 reps each Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Glute Bridge-10 reps Praying Pose to Hammy-30 secs each METCON FOR TIME: 50 Wall Ball 100 m Shuttle Run (10 m) 50/40 Row Calories 100 m Shuttle Run 50 Sit Up (no anchor) 100 m Shuttle Run 50 Ball Slam 100 m Shuttle Run 50 Dumbbell Push Press 100 m Shuttle Run 50 Wall Ball GOAL: Sub 24, CAP 31. Rx: 20#/10'-14#/9', 50/35 ball and DB pair Rx2: 14#/10'-10#/9', 50/35 ball 35/25 DB pair Rx3: 14#/10'-10#/9', 35/20 ball, 25/20 DB pair MODWOD 1: 10#/8'-6#/8', 35/20 ball, 20/15 DB pair, 40 reps/80 m MODWOD 2: 10#/8'-6#/8', 20/14 ball, 15/12 DB pair, 30 reps/60 m
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