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WOD Blog
 | Mon, Oct 30 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) |
| SHRED 10-30-23 | WARM UP 10-30-23 | METCON 10-30-23 | WEIGHTLIFTING 10-30-23 |
SHRED 10-30-23(Time, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 2 sets Row Jump Rope ---- Inchworm + Upward Dog-3 reps Plank Shoulder Tap-10 reps Cat-Cow-10 reps Bird Dog-10 reps Thumbs Up-10 reps Breaststrokes-10 reps Samson Stretch-30 secs R/L Downward Dog-30 secs ---- COOLDOWN Puppy Dog-1 min Downward Dog-30 secs Twisted Cross-1 min R/L Downward Dog-30 secs Thread the Needle-1 min R/L Downward Dog-30 secs METCON 5 Rounds For Time: 500/400 m Row 50 Double Unders 15 Burpees *Inspired by a recent crossfit.com workout Goal: Sub 20, CAP 25 minutes Rx: As written Rx2: Sub 75 Singles Rx3: Sub 50 Singles, 12 Burpees MODWOD 1: Sub 400/300 m Row, 50 Singles, 10 bodybuilders MODWOD 2: Sub 400/300 m Row, 30 Plate Taps, 10 Bodybuilder to Box, Sub 4 Rounds
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