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WOD Blog
 | Fri, Aug 25 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 8-25-23 | WEIGHTLIFTING 8-25-23 | WARM UP 8-25-23 | METCON 8-25-23 |
SHRED 8-25-23(Reps) Shuttle Run-2 minutes Box Step Up-2 minutes ---- Air Squat-15 reps 90-90 Hip Rotation-10 reps Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Glute Bridge-10 reps Praying Pose to Hammy-30 secs each ---- COOLDOWN Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Seated Forward Fold-1 min Butterfly-1 min Downward Dog-1 min METCON 25 min AMRAP: 100 m Run 15 Box Jumps 20 m Sled Push 25 Air Squats 30 Sit Ups (anchor allowed) Rx: 24''/20'', 90/70 Rx2: 24''/20'' Step Ups Allowed, 90/70 Rx3: 20''/16'', Step Ups Allowed, 70/50 MODWOD 1: 20''/16'', Step Ups Allowed, 70/50, Sub: 100 m Run 10 Step Up 10 m Sled Push 25 Air Squat 20 Anchored Sit Up MODWOD 2: Sub Plate Step Up, 70/50 Sub: 100 m Run 10 Plate Step Up 10 m Sled Push 10 Air Squat 10 Assisted Sit Ups
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