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 | Tue, Jan 17 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Julia Goldst |
| SHRED 2-20-24 | WARM UP 1-17-23 | METCON 1-17-23 |
SHRED 2-20-24(Time, Rx2, Rx3) WARM UP Shuttle Run-2 minutes ---- 2x: 10 Plate to Overhead 10 Plate Press 10 Plate Rotation (5 R/L) 10 Plank Plate Walk Over 5 Swimmers ---- Cat-Cow-10 total reps Alt Scorpion-10 reps Glute Bridge-15 reps Downward Dog-30 secs METCON FOR TIME: 22-16-10: Calorie Bike Alt DB Snatch DB STO (pair) Into: 22-16-10: Calorie Ski Bodybuilders Dumbbell Deadlift (pair) Into: 22-16-10 Plate Shuttle Run (220-160-100 m)** Russian Twist Plate to Overhead *Women do 19-13-7 Calories **20 m distance allowed Goal: Sub 28, CAP 34 minutes. Rx: 50/35, 45/35 Plate Rx2: 40-45/25, 35/25 Plate Rx3: 25/20, 25/15 Plate MODWOD 1: 20/15, 15/10 Plate, 18-14-10, 18/15, 14/11, 10/7 Calories MODWOD 2: 15/12, 15/10 Plate, 15-12-9 Rep Scheme/Calories Planned: Tue,Feb20,2024 Tue,Jan17,2023
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