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WOD Blog
 | Fri, Mar 15 2024 |  |
| SHRED 3-15-24 | WARM UP 3-15-2024 | PRE OPEN SKILL | OPEN WOD 24.3 |
SHRED 3-15-24(Time, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- 30 ON/15 OFF x 2 Air Squat/Front Squat Rd 2 Bradford Press/Strict Press Rd 2 Barbell Row Plank Shoulder Tap/Cat-Cow Rd 2 ---- Thumbs Up-10 reps Breaststrokes-10 reps Spiderman + Thor Rot-5 reps R/L Praying Pose to Hammy-30 secs back and forth ---- Scap Pull-10 reps Arch Hollow-10 reps METCON: 5 Rounds: 10 DB Thruster, weight 1 10 Jumping CTB Pull Up Into 5 Rounds, 7 DB Thruster, weight 2 7 Pull Up Time cap: 15 minutes Rx+: Do the open WOD! Rx: 35/25 pair, 50/35 pair Rx2: 25/20 pair, 35/25 pair Rx3: 20/15 pair, 25/20 pair, Sub Ring Rows MODWOD 1: Stick with 15/12 pair, Sub Ring Rows MODWOD 2: Stick with 12/10 pair, Sub Ring Rows OPTIONAL FINISHER: 10 min AMRAP: 10/7 Calorie Ski (use rowers as needed) 10 Air Squat 10 Push Ups (or incline)
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