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WOD Blog
 | Mon, Jun 17 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (637 days ago) |
| SHRED 6-17-24 | WARM UP 6-17-24 | WEIGHTLIFTING 6-17-24 | METCON 6-17-24 |
SHRED 6-17-24(Time, Rx+, Rx2, Rx3) WARM UP: 2x: Run-200 m DB Overhead Carry R-20 m DB Snatch R-5 reps DB Thruster R-5 reps DB Overhead Carry L-20 m DB Snatch L-5 reps DB Thruster L-5 reps Plank Pull Through-10 reps Swimmers-5 reps Downward Dog Foot Tap-10 reps METCON 4 Rounds: 500/400 m Row 20 DB Thruster ---into--- 4 Rounds: 400 m Run 20 Pull Up Goal: Sub 28, CAP 33 minutes. Rx+: 50/35 pair Rx: 35/25 pair Rx2: 25/20 pair, Sub Ring Rows Rx3: 20/15 pair, Sub Ring Rows MODWOD 1: 15/12 pair, Sub Ring Rows, 400/300 m Row, 300 m Run MODWOD 2: 12/10 pair, Sub Ring Rows, 400/300 m Row, 600 m Bike Erg
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