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WOD Blog
 | Tue, Jun 27 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Jennifer D |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (637 days ago) |
| SHRED 6-27-23 | WARM UP 6-27-23 | METCON 6-27-23 | SKILL WORK 6-27-23 |
SHRED 6-27-23(Reps, Rx+, Rx2, Rx3) WARM UP: Cardio of choice (row, ski, bike, jog, jump rope)-3 minutes ---- 2x: 3 Inchworm Into Upward Dog 10 Cat-Cow (5 each way) 10 Bird Dog 10 Alt Snow Angel 3 Upper Windmill each side ---- COOLDOWN Pliability METCON 22 Minute AMRAP: 11/9 Calorie Row 11 Burpees 11 Toes to Bar 11/9 Calorie Bike 11 Pull Up 11 Glute Bridge Dumbbell Floor Press Goal: 5+ Rounds (330+ reps) Rx: 50/35 pair Rx2: 35/25 pair, Sub Hanging Leg Raise, Sub Jumping CTB Pull Up Rx3: 25/20 pair, Sub KTC, Sub Jumping Pull Up MODWOD 1: 20/15 pair, Sub Lying Toes to Bar, Ring Rows, Bodybuilders MODWOD 2: 15/12 pair, Sub Lying Toes to Bar, Ring Rows, Bodybuilder to Box
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