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WOD Blog
 | Wed, Apr 3 2024 |  |
 | Happy Birthday: Diana A |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| WARM UP 4-3-24 | METCON 4-3-24 | WEIGHTLIFTING 4-3-24 |
WARM UP 4-3-24(Check In) Box Step Over-1 min Shoulders 6 ways-1 min Air Squat-1 min ---- Inchworm + Upward Dog-3 reps Bird Dog-10 reps Swimmers-5 reps Downward Dog Foot Tap-10 reps ---- PVC Passthrough-10 reps PVC OHS-10 reps ---- Burgener Warm Up (from POWER position)-5 reps each Jump and Shrug-Speed through the middle Elbows High and Outside-Keep the bar close Muscle Snatch-Strong Turnover Snatch Land-Foot Work ---- Explain 2 Pos Snatch and warm up with the bar. ---- COOLDOWN Upper Back Smash-1 min Calf Smash-1 min each side Post Up Lat Stretch-1 min Standing Pec Stretch-1 min each side |
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