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WOD Blog
 | Wed, Sep 27 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 9-27-23 | WEIGHTLIFTING 9-27-23 | WARM UP 9-27-23 |
METCON 9-27-23(Time, Rx+, Rx2, Rx3) For Time: 50/40 Machine Calories 40 Wall Ball 30 Deadlift 20 Front Squat 10 Devil Press Goal: Sub 11, CAP 15 minutes. *If DB's are limited, weights around the listed load can be used, or a KB pair can also be subbed! Rx+: 20#/10'-14#/9', 185/125 Deadlift/FS, 55/40# pair Rx: 20#/10'-14#/9', 165/115 Deadlift/FS, 50/35# pair Rx2: 14#/10'-10#/9, 125/85 Deadlift/FS, 35/25# pair Rx3: 14#/10'-10#/9', 115/75 Deadlift/FS, 25/20 pair MODWOD 1: 10#/8'-6#/8', 95/65 Deadlift, 20/15 DB Front Squat, Sub Burpees for Devil Press MODWOD 2: 10#/8'-6#/8', 75/55 Deadlift, 20/15 Goblet Squat, Sub Bodybuilders for Devil Press
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