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WOD Blog
 | Tue, Jan 30 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 1-30-24 | SKILL WORK 1-30-24 | WARM UP 1-30-24 | METCON 1-30-24 |
SHRED 1-30-24(Reps, Rx2, Rx3) WARM UP: 1 min ON/15 sec Transition: Row or Ski Shuttle Run Jump Rope ---- Front to Back Leg Swing-10 reps R/L Side to Side Leg Swing-10 reps R/L Post Up Lat Stretch-30 secs Calf Stretch on Rig-30 secs R/L ---- COOLDOWN 2x: Upward Dog-30 secs Modified Hurdlers Stretch-1 min R/L Downward Dog-30 secs METCON 30 ON/30 OFF x 5 Rounds (25 minutes) Row Calories Double Unders Ski Calories Shuttle Run (10 m=1 rep, touch ground) Rope Slam (double) Rx: As written Rx2-Rx3: Sub Singles MODWOD 1: Sub Plate Taps
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