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| Class Schedule |
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WOD Blog
 | Thu, Jun 29 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Welcome: Austin A |
| SHRED 6-29-23 | WARM UP 6-29-23 | METCON 6-29-23 |
SHRED 6-29-23(Reps, Rx2, Rx3) Run-200 m Straight Leg Kick-20 m Walking Hip Rotation-20 m Bunny Hop-20 m Walking Lunge-20 m ---- Air Squat-15 reps Fire Hydrant-10 reps R/L Donkey Kick-10 reps R/L Frog Pose-30 secs Spiderman w/ Thoracic Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs ---- COOLDOWN Pliability OR Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Upward Dog-1 min Seated Straddle-1 min METCON 8-2 min Rounds/1 min between rounds: Run-200 m AMRAP w/ time remaining: Rounds 1 and 5: Walking Lunge Rounds 2 and 4: KB Deficit Sumo Deadlift* Rounds 3 and 6: Air Squat Rounds 4 and 8: Sit Up (no anchor) *Stand on 45# plates Rx: 70/53 Rx2: 53/35 Rx3: 35/26 MODWOD 1: Sub 150 m Run, Reverse Lunge, 26/20, no deficit MODWOD 2: Sub 100 m Run or 200 m Bike Erg, Sub Plate Step Ups for lunges, 20/15, no deficit, Assisted Sit Up
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