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WOD Blog
 | Mon, Oct 16 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 10-16-23 | METCON 10-16-23 | WARM UP 10-16-23 | WEIGHTLIFTING 10-16-23 |
SHRED 10-16-23(Reps, Rx2, Rx3) Shuttle Run-2 minutes Step Up-2 minutes ---- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Alt Scorpion-10 reps Spiderman + Thoracic Rot-5 reps R/L Calf Stretch on Box or Rig-30 secs R/L ---- Box Jump-10 reps ---- COOLDOWN Pliability OR Puppy Dog-1 min Twisted Cross-1 min R/L Thread the Needle-1 min R/L Downward Dog-1 min METCON EMOM x 24 minutes (6 sets) 1. Run 200 meters 2. 4 High box Jump + 10 m sled push 3. Burpee Pull Up AMRAP 4. REST *Inspired by crossfit.com Rx: 30''/24'', 135/90 Rx2: 24''/20'', 90/70, Sub Burpee Jumping Pull Up Rx3: 20''/16'', 90/70, Sub Burpee Jumping Pull Up MODWOD 1: 150 m Run, 20''/16'', Step Over, Sub Bodybuilder + Jumping Pull Up MODWOD 2: Sub 100 m Run OR 300 m Bike Erg, Plate Step Over, Sub Bodybuilder to Box
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