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WOD Blog
 | Wed, Apr 26 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 4-26-23 | METCON 4-26-23 | WEIGHTLIFTING 4-26-23 |
WARM UP 4-26-23(Check In) 30 ON/15 OFF x 2 Russian Swing Bodyweight Lunge Fire Hydrant (switch every few) Donkey Kick (switch every few) ---- Samson Stretch-30 secs R/L Alt Scorpion-10 reps Supine Twist-30 secs R/L Single Leg Glute Bridge-15 secs R/L Glute Bridges (both legs)-15 reps Praying Pose to Hammy-30 secs back and forth ---- Clean Grip Deadlift-5 reps Clean Grip High Pull-5 reps Clean (power or squat)-3 reps ---- COOLDOWN Seated Forward Fold-1 min Butterfly-1 min Upward Dog-1 min Supine Twist-1 min R/L |
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