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WOD Blog
 | Tue, Aug 15 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 8-15-23 | SKILL WORK 8-15-23 | WARM UP 8-15-23 | METCON 8-15-23 |
SHRED 8-15-23(Time, Rx2, Rx3) WARM UP: Run-200 m Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m R/L High Knees-20 m Butt Kickers-20 m Walking Spiderman w/ Twist-10 m Walking Inchworm-10 m ---- COOLDOWN 2x: 30 secs Samson Stretch R/L 30 secs Upward Dog 30 secs Downward Dog ABCON 10 Min AMRAP: 10 Weighted Behind the Neck Sit Ups (feet anchored) 20 Butt Ups 30 Side to Side Foot Taps REST 30 seconds to a minute METCON Every 5 minutes x 5 sets: 200 m Run 20/15 Calorie Bike 20/15 Calorie Row REST w/ time remaining Goal: Sub 3 per interval! Rx+: 25/20 Calories Rx: As written Rx2: Same as Rx today Rx3: Sub 15/12 Calories MODWOD 1: Sub 150 m, 15/12 Calories MODWOD 2: 100 m Run, 12/9 Calories
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