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WOD Blog
 | Mon, Apr 17 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 4-17-23 | WARM UP 4-17-23 | METCON 4-17-23 | WEIGHTLIFTING 4-17-23 |
SHRED 4-17-23(Time, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Side Shuffle-20 m R/L High Knees-20 m Butt Kickers-20 m ---- 30 ON/15 OFF x 2: Box Step Over Plate to Overhead Plate Plank Walk Over Downward Dog Foot Tap CORE WORK: 12 min AMRAP: 12 Matador Leg Raise 12 Weighted Sit Up 12 Side Plank with Hip Dip each Side 24 Russian Twist (light) METCON: 4 Rounds For Time 400 m Run 21 American Swing 12 Burpee Box over Sub 18, CAP 23. Rx: 53/35, 24''/20'' Rx2: 35/26, 24''/20'', Step Overs Allowed Rx3: 35/26 Russian Swing, 20''/16'', Step Overs Allowed MODWOD 1: Sub 300 m Run, 26/20 Russian Swing, Sub Bodybuilder+Step Over 20''/16'' MODWOD 2: Sub 200 m Run or 800 m Bike Erg, 20/15 Russian Swing, Sub Bodybuilder to Box
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