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| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Wed, Apr 24 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| WARM UP 4-24-24 | WEIGHTLIFTING 4-24-24 | METCON 4-24-24 |
WARM UP 4-24-24(Check In) 2 minute AMRAP-Step Ups ---- Air Squat-15 reps Cuban Press-6 total reps Plate Lateral Raise (light)-15 reps Bent Over Rear Fly-15 reps PVC Passthrough-10 reps Cat-Cow-10 reps Spiderman + Thor Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs ---- Burgener Warm Up-5 reps from power position Jump and Shrug (speed through the middle) Elbows High and Outside (keep the bar close) Muscle Snatch (strong turnover) Snatch Land (foot work) ---- COOLDOWN 2x: Single Leg Saddle-1 min R/L Modified Hurdlers Stretch-1 min R/L |
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