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 | Tue, Oct 31 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Camden Zirki |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 10-31-23 | WARM UP 10-31-23 | METCON 10-31-23 | SKILL WORK 10-31-23 |
SHRED 10-31-23(Reps, Rx2, Rx3) 45 ON/15 OFF x 10 minutes 1. Step Up 2. Plate Ground to Overhead 3. Plate Squat 4. Plate Overhead Press 5. Plate Row 6. Plate Plank Walk Over 7. Hip Rotation (switch halfway) 8. Thumbs Up/Breaststrokes 9. Samson Stretch (switch halfway) 10. Praying Pose+Downward Dog ---- Scap Pull-10 reps Arch Hollow-10 reps ---- COOLDOWN Single Leg Saddle-1 min R/L Puppy Dog-1 min Saddle-1 min Thread the Needle-1 min R/L Butterfly-1 min METCON 3 Rounds for MAX reps, cycling through 2 min AMRAP: 5 Calorie Bike 5 Pull Ups REST 1 minute 2 min AMRAP: 5 Box Jump 5 American Swing REST 1 minute 2 min AMRAP: 5 Wall Ball 5 Toes to Bar REST 1 minute 2 min AMRAP: 5 Shuttle Run* 5 Calorie Ski REST 1 minute *10 m=1 rep, don't need to touch ground **Start on different stations to share machines Rx: 24''/20'', 53/35, 20#/10'-14#/9' Rx2: 24''/20'' Step Ups Allowed, 35/26, 14#/10'-10#/9', Sub Ring Rows Rx3: 20''/16'', Step Ups Allowed, 26/20, 14#/10'-10#/9', Sub Ring Rows MODWOD 1: 20''/16'', Step Ups Allowed, 26/20 Russian Swing, 10#/8'-6#/8', Sub Ring Rows MODWOD 2: Sub Plate Step Over, 20/15 Russian Swing, 10#/8'-6#/8', Sub Ring Rows
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