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WOD Blog
 | Fri, Jun 28 2024 |  |
| SHRED 6-28-24 | WARM UP 6-28-24 | WEIGHTLIFTING 6-28-24 | METCON 6-28-2024 |
SHRED 6-28-24(Time, Rx2, Rx3) WARM UP 2x: Plate Ground to Overhead-10 reps Plate Overhead Lunge-10 reps PVC Passthrough-10 reps Burpee-5 reps --- Side Lying Windmill-5 reps R/L Spiderman + Thor Rot-5 reps R/L Praying Pose to Hammy-30 secs each 5 Rounds For Time: 10 Wall Ball 10 Pull Up 10 Burpees 10 Alt DB Snatch 10 Overhead Lunge (5 R/L) 10 Toes to Bar Goal: Sub 18, CAP 23 minutes. Rx: 50/35, 20#/10'-14#/9' Rx2: 40/25, 14#/10'-10#/9', Sub Ring Rows, Sub Hanging Leg Raise Rx3: 25/20, 14#/10'-10#/9', Sub Ring Rows, Sub KTC, Goblet Lunge if needed MODWOD 1: 20/15, 10#/8'-6#/8', Sub Ring Rows, Sub Lying Toes to Bar, Bodybuilders, BW Lunge, MODWOD 2: 15/12, 10#/8'-6#/8', Sub Lying Toes to Bar, Bodybuilder to Box, Reverse Lunge
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