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WOD Blog
 | Sat, Jan 7 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Wayne |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| WARM UP 1-7-22 | PARTNER WOD 1-7-23 |
WARM UP 1-7-22(Check In) Machine-30/25 calories --- 2x: 10 Deadlift 5 Hang Clean High Pull 10 Strict Press --- Plank Shoulder Tap-10 reps Cat-Cow-10 reps Bird Dog-10 reps Thumbs Up-10 reps Breaststrokes-10 reps Alt Scorpion-10 reps Supine Leg Swing-10 reps Single Leg Glute Bridge-5 reps R/L Double Leg Glute Bridge-10 reps Post Up Lat Stretch-30 secs |
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