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WOD Blog
 | Wed, Dec 21 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Hayden P & Adriano |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| WARM UP 12-21-22 | WEIGHTLIFTING 12-21-22 | METCON 12-21-22 |
WARM UP 12-21-22(Check In) Step Up-2 minutes ---- 2x: DB OH Carry-40 m R/L Goblet Squat-5 reps DB Strict Press-5 reps R/L DB High Pull-5 reps R/L ---- Hip Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Samson Stretch-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs ---- Set up two barbells: Thruster-5 reps Barbell Row-5 reps |
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