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WOD Blog
 | Thu, Jan 26 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Sarah K & Nicole |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (637 days ago) |
| SHRED 1-26-23 | WARM UP 1-26-23 | SKILL WORK 1-26-23 | METCON 1-26-23 |
SHRED 1-26-23(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2: Air Squat Russian Swing Step Up ---- Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Pigeon Pose on Box-30 secs R/L Glute Bridges-15 reps Calf Stretch on Box-30 secs R/L METCON 4 Rounds For Time: 25 Air Squats 25/20 Calorie Row 25 Sit Ups (anchor allowed) 25 Box Jumps 25 DB Deadlift Goal: Sub 30, CAP 36 minutes. Rx: 50/35 pair, 24''/20'' Rx2: 35/25 pair, 24''/20'', step ups allowed Rx3: 25/20 pair, 20''/16'', step ups allowed, MODWOD 1: 25/20 pair, 20''/16'', step ups allowed, 20 reps of each MODWOD 2: 20/15 pair, Plate Step Ups, Assisted Sit Ups, 15 reps of each
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