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WOD Blog
 | Fri, Jun 23 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Theron |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 6-23-23 | WARM UP 6-23-23 | METCON 6-23-23 | WEIGHTLIFTING 6-23-23 |
SHRED 6-23-23(Time, Rx2, Rx3) WARM UP: Box Step Over-2 minutes ---- 2x: 10 Reverse Lunges 10 Plate Ground to Overhead 10 Alt Scorpion 10 Glute Bridges ---- Spiderman to Hammy-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs ---- COOLDOWN Pliability OR Single Leg Saddle-1 min R/L Pigeon Pose-1 min R/L Downward Dog-1 min In teams of 2! Alternating full rounds: 12 min AMRAP 12 Jump Lunge 6 D-Ball Over shoulder 10 m Sled Push REST 2 minutes 12 min AMRAP: 12 PVC Jump Over 12 American Swings 100 m Run Rx: 75/50, 135/90, 53/35, 24''/20'' Rx2: 50/35, 90/70, 35/26, 20''/16'' Rx3: 50/35, 90/70, 35/26, Sub Regular Lunges, Step Overs MODWOD 1: 35/20, 70/50, 26/20 Russian Swing, Sub Reverse Lunges, Step Overs MODWOD 2: 20/14, 70/50, 20/15 Russian Swing, Sub Air Squat for Reverse Lunges, Plate Step Overs
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