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WOD Blog
 | Wed, Feb 22 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Chad B |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 2-22-23 | WEIGHTLIFTING 2-22-23 | METCON 2-22-23 |
WARM UP 2-22-23(Check In) 30 ON/15 OFF x 2 Air Squat Hang Snatch High Pull (empty bar) PVC Passthrough Standing YTW's --- Hip Rotation-20 reps R/L Samson Stretch-30 secs R/L Alt Scorpion-10 reps Glute Bridges-10 reps --- Hang Powersnatch-3 reps Below the Knee Powersnatch-3 reps |
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