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 | Tue, Mar 14 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Aubrey C |
| SHRED 3-14-23 | WARM UP 3-14-23 | SKILL WORK 3-14-23 | METCON 3-14-23 |
SHRED 3-14-23(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2 sets: Jump Rope 1 Inchworm+4 Shoulder Tap Band Pull Apart (mix styles) Cat-Cow ---- Side Plank w/ Hip Dip-20 secs R/L Post Up Lat Stretch-30 secs Calf Stretch on Rig-30 secs R/L ---- Scap Pull-10 reps Strict OR Jump to Strict Pull Up-3 reps Arch Hollow-10 reps ---- COOL DOWN Pliability OR 2x: Banded Lat Stretch-1 min each side Banded Bully-1 min each side METCON FOR TOTAL TIME: 3 Rounds: 500/400 m Row 21 Push Ups 15 Pull Ups REST 2 minutes 3 Rounds: 500/400 m Ski 42 Double Unders 15 Toes to Bar Goal: Sub 26 (including rest time), CAP 32 minutes. Rx: As written Rx2: Sub 21 Lateral Hops Over Rower, Sub Ring Rows, Sub Hanging Leg Raises, Sub Incline Push Ups Rx3: Sub 42 Singles, Sub Ring Rows, Sub KTC, Sub Incline Push Ups MODWOD 1: Sub 30 Plate taps or Singles, Sub Ring Rows, Sub Lying Toes to Bar, Sub Incline Push Ups, Reduce meters to 400/300 MODWOD 2: Sub 30 Plate taps, Sub Ring Rows, Sub Lying Toes to Bar, Incline Push Ups 400/300 m 15 Incline Push Ups/21 Plate Taps 12 Ring Rows/Lying Toes to Bar
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