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WOD Blog
 | Tue, Sep 12 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Leslie & Kara C |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 9-12-23 | WARM UP 9-12-23 | METCON 9-12-23 | SKILL WORK 9-12-23 |
SHRED 9-12-23(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF Jump Rope Box Facing Step Up Lateral Step Up L (slow lower) Lateral Step Up R Box Facing Step Up ---- Bodyweight Good Morning-15 reps Inchworm + Upward Dog-3 reps Hip Rotation-20 reps R/L Alt Scorpion-10 reps Supine Leg Swing-10 reps Glute Bridge-10 reps ---- COOLDOWN 2x: Upward Dog-30 secs Downward Dog-30 secs Twisted Cross-30 secs R/L Butterfly-30 secs METCON 3 Rounds for MAX reps: 3 min AMRAP: 10/7 Bike Calories 10 Sledges REST 1 minute 3 min AMRAP: 5 Over Unders 5 Calorie Ski REST 1 minute 3 min AMRAP: 20 Double Unders 10 Dumbbell Deadlift Rx: 30''/24'', 50/35 pair Rx2: 24''/20'', 35/25 pair, Sub Lateral Hops over DB Rx3: 20''/16'', (Jump Over Only), 25/20 pair, Sub Singles MODWOD 1: 20''/16'' Step Over, 20/15 pair, Sub Singles or Plate Taps MODWOD 2: Sub Plate Step Over, 15/12 pair, Sub Plate Taps, 7/5 Calorie Bike
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