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WOD Blog
 | Thu, Oct 5 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| WARM UP 10-5-23 | SHRED 10-5-23 | SKILL WORK 10-5-23 | METCON 10-5-23 |
WARM UP 10-5-23(Check In) Run-150 m OR Shuttle Run-1 min ---- 2x: Plate Overhead Carry-40 m Plate Row-10 reps Plate Plank Walk Over-10 reps Alt Scorpion-10 reps ---- Thumbs Up-10 reps Breaststrokes-10 reps Side Plank-20 secs R/L Downward Dog Foot Tap-10 reps ---- Ring or Matador Support Hold-20 secs (at top) ---- Explain skill work and give a couple minutes to warm up barbell row to starting weight. ---- COOLDOWN Twisted Cross-1 min R/L Thread the Needle-1 min R/L Puppy Dog-1 min Seated Forward Fold-1 min |
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