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 | Fri, Jun 14 2024 |  |
 | Happy Birthday: Heikoti |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 6-14-24 | WARM UP 6-14-24 | WEIGHTLIFTING 6-14-24 | METCON 6-14-24 |
SHRED 6-14-24(Time, Rx2, Rx3) WARM UP: 3 Rounds: 100 m Run 10 Russian Swing 10 Goblet Squat 5 Bodybuilders ---- Hip Rotation-20 reps R/L Alt Scorpion-10 reps Samson Stretch-30 secs R/L Praying Pose to Hammy-30 secs METCON For Time: 800 m Run 80 KB Deadlift (pair) 80 Sit Ups (no anchor) 800 m Row 80 Bodybuilders 80 Goblet Squat 80 American Swings Goal: Sub 29, CAP 34 minutes Rx: 53/35 Rx2: 35/26 Rx3: 26/20 MODWOD 1: Sub 600 m Run, 600 m Row, 60 reps of each, 26/20 Russian Swing MODWOD 2: Sub 400 m Run, 400 m Row, 50 reps of each, Assisted Sit ups, 20/15 Russian Swing, Bodybuilder to Box
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