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WOD Blog
 | Fri, Mar 3 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| WARM UP 3-3-23 | SHRED 3-3-23 | ACCESSORY WORK 3-3-23 | OPEN WOD 23.3 |
WARM UP 3-3-23(Check In) 20 ON/10 OFF x 6 sets: Jump Rope ----- 2x: 20 m Overhead Carry each side 5 DB Snatch each arm 10 Plank Shoulder Tap 10 PVC Passthrough ----- HIp Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Glute Bridges-10 reps Downward Dog Foot Tap-10 reps ----- Handstand Hold (wall facing)-20 secs Snatch Grip Deadlift-5 reps Snatch Grip High Pull-5 reps Powersnatch-5 reps ----- Explain Open WOD and get set up! |
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