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WOD Blog
 | Thu, Jan 5 2023 |  |
 | 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 1-5-23 | WARM UP 1-5-22 | METCON 1-5-23 |
SHRED 1-5-23(Time) WARM UP: Ski or Row-30/25 Calories (within 3 minutes ---- 2x: 10 Cat-Cow 10 Plank Shoulder Tap 3 Upper Windmill R/L 5 Swimmers 10 Downward Dog Foot Tap ---- Puppy Dog-30 secs Reverse Shoulders-30 secs METCON 8 min AMRAP: 2-4-6-8-10-12-14 etc. Calorie Ski Push Ups REST 2 minutes 8 min AMRAP: 60/50 Calorie Row MAX Seated Arnold Press w/ time remaining REST 2 minutes 8 min AMRAP: 10/7 Calorie Bike 10 Hammer Curls 15 Band Push Downs |
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