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 | Fri, Dec 15 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Scott B |
| SHRED 12-13-24 | METCON 12-15-23 | WARM UP 12-15-23 | WEIGHTLIFTING 12-15-23 |
SHRED 12-13-24(Time, Rx2, Rx3) WARM UP 2x: Overhead Carry-20 m R/L Plate Ground to Overhead-10 reps Plate Row-10 reps Plate Rotation-5 reps R/L Plate Plank Walkover-10 reps ---- Upper Windmill-3 reps R/L Swimmers-5 reps Table Top-5 reps Puppy Dog-30 secs ---- COOLDOWN Puppy Dog-1 min Twisted Cross-1 min R/L Thread the Needle-1 min R/L Child's Pose-1 min METCON 5 Rounds For Time: 1 Wall Walk 10 Pull Ups 12 Push Ups 14/12 Calorie Row 16 Alt DB Hang Clean and Jerk Goal: Sub 19, CAP 24 minutes. Rx: 50/35 Rx2: Sub partial wall walk, Ring Rows, Incline Push Ups, 35/25 Rx3: Sub 5 m Bear Crawl fwd/5 m Backwards, Ring Rows, Incline Push Ups, 25/20 MODWOD 1: Sub 5 m Bear Ccrawl fwd/5 m Backwards, Ring Rows, Incline Push Ups, 20/15 MODWOD 2: Sub 10 Plank shoulder Taps, 8 Ring Rows, 10 Incline Push Ups, 12/9 Calorie Row, 14 Alt DB Hang Clena and Jerk (15/12) Planned: Fri,Dec13,2024 Fri,Dec15,2023
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