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| Class Schedule |
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WOD Blog
 | Wed, Apr 12 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| WARM UP 4-12-23 | WEIGHTLIFTING 4-12-23 | METCON 4-12-23 |
WARM UP 4-12-23(Check In) 30 ON/15 OFF x 2 sets Box Facing Step Ups Lateral Step Ups R (controlled) Lateral Step Ups L ----- Good Morning-20 reps Hip Rotation-20 reps R/L Samson Stretch w/ Thoracic Rot-5 reps R/L Downward Dog-30 secs ------ Clean Grip Deadlift-5 reps Clean Grip High Pull-5 reps Hang Clean (above knee)-3 reps Clean (mid shin)-3 reps ------ COOLDOWN 2x: Seated Forward Fold-1 min Upward Dog-1 min Butterfly Stretch-1 min |
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