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WOD Blog
 | Thu, Dec 21 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Hayden P |
| SHRED 12-21-23 | WARM UP 12-21-23 | METCON 12-21-23 | SKILL WORK 12-21-23 |
SHRED 12-21-23(Reps, Rx2, Rx3) WARM UP: Machine-30/25 Calories (within 3 mins) ---- 30 ON/15 OFF x 2 Plate Thruster Plate Row Plate Plank Walk Over Plate Rotation (switch halfway) ---- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Samson Stretch-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs ---- Scap Pull-10 reps Arch Hollow-10 reps METCON 6 minutes ON/3 minutes OFF x 4 sets: 20 Wall Ball 20 Push ups 20 Toes to Bar AMRAP: Machine Calories with time remaining Rx: 20#/10'-14#/9' Rx2: 14#/10'-10#/9, Sub Incline Push up, Hanging Leg Raise Rx3: 14#/10'-10#/9, Sub Incline Push Up, KTC MODWOD 1: 10#/8'-6#/8', Sub Incline Push Up, Lying Toes to Bar, 15 reps of each MODWOD 2: 10#/8'-6#/8', Sub Incline Push Up, Lying Toes to Bar, 12 reps of each
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