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WOD Blog
 | Tue, Jan 24 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Boots |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 1-24-23 | WARM UP 1-24-23 | SKILL WORK 1-24-23 | METCON 1-24-23 |
SHRED 1-24-23(Reps, Rx+, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- Inchworm + Upward Dog-3 reps Spiderman w/ Thoracic Rot-5 reps R/L Puppy Dog-30 secs Calf Stretch on Rig-30 secs R/L METCON 2 minutes ON/1 Min OFF x 5 sets: 15/12 Calorie Ski MAX Shuttle Run with time remaining (20 m distance, touch ground) INTO: 2 minutes ON/1 min OFF x 5 sets: 15/12 Calorie Row MAX Calorie C2 Bike with time remaining Score=total calories and shuttle runs. 20 m=2 reps 10 m=1 rep Rx: As written Rx2: Rx level today Rx3: 12/9 Calories MODWOD 1: 10/7 Calories
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