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| Our Coaches |
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WOD Blog
 | Fri, Jun 30 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 6-30-23 | SHRED 6-30-23 | HELEN 6-4-24 | WEIGHTLIFTING 6-30-23 |
WARM UP 6-30-23(Check In) Run-200 m ---- Plate Ground to Overhead-15 reps Plate Press-10 reps Plate Row w/ Pause-10 reps Plate Rotation-10 reps each way Plate Plank Walk Over-10 reps ---- Cat-Cow-10 reps Push Up w/ Slow Lower-5 reps Thumbs Up-10 reps Breaststrokes-10 reps Alt Scorpion-10 reps Downward Dog Foot Tap-10 reps ---- Scap Pull-10 reps ---- Set up benches ---- COOLDOWN Puppy Dog-1 min Reverse Shoulders-1 min Down Dog-1 min Twisted Cross-1 min R/L |
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