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WOD Blog
 | Tue, Aug 22 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Wellington & Ginay |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 8-22-23 | WARM UP 8-22-23 | METCON 8-22-23 |
SHRED 8-22-23(Reps, Rx+, Rx2, Rx3) WARM UP: 5 min AMRAP: 30 Jump Rope 5 Bodybuilders 80 m Shuttle Run (20 m) ---- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Upward Dog w/ Forearm Stretch-30 secs Downward Dog-30 secs --- COOLDOWN Pliability OR Twisted Cross-1 min R/L Puppy Dog-1 min Thread The Needle-1 min R/L Cat-Cow-10 reps Half Kneeling Thoracic Opener-5 reps R/L METCON 30 ON/30 OFF x 5 rounds: Shuttle Run (10 m distance, touch ground) Bodybuilders DB Hang Powerclean Double Under Toes to Bar Rx: 50/35 pair Rx2: 35/25 pair, Sub Hanging Leg Raise or Toes to Rings, Single Unders Rx3: 25/20 pair, Sub KTC, Single Unders MODWOD 1: 20/15 pair, Sub Lying Toes to Bar, Plate Taps MODWOD 2: 15/12 pair, Sub Lying Toes to Bar, Plate Taps, Bodybuilder to Box
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