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WOD Blog
 | Tue, May 21 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (628 days ago) |
| SHRED 5-21-24 | WARM UP 5-21-24 | SKILL WORK 5-21-24 | METCON 5-21-24 |
SHRED 5-21-24(Calories) WARM UP: Review rowing form THEN complete a 500 m row, gradually increasing pace ---- Bike-30/25 Calories (increase pace every 5 calories) ---- 90-90 Hip Rotation-10 reps Spiderman to Hammy-30 secs R/L Downward Dog-30 secs METCON TEAMS OF 2: (switching as desired, I go, you go) 6 min AMCAP: Row REST 1 minute 6 min AMCAP: C2 Bike REST 1 minute 6 min AMCAP: Ski REST 1 minute 6 min AMCAP: Assault Bike *If performing solo, work 30 ON/30 OFF Score=total calories
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