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WOD Blog
 | Tue, Jul 2 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| METCON 7-2-24 | WARM UP 7-2-24 | SHRED 7-2-24 |
METCON 7-2-24(Reps, Rx2, Rx3) EMOM x 24 minutes 1. Calorie Row AMCAP 2. Toes to Bar-12 reps 3. Calorie Bike AMCAP 4. Sit Up-20 reps 5. Deadlift-3 reps Touch N Go 6. REST, add weight *Start deadlift around 75% of max, build as tolerated Score=weight used each round on deadlift+AMCAP movements. *Swap placement of row/bike if needed to share machines. Rx: As written Rx2: Sub Hanging Leg Raise OR Toes to Rings Rx3: Sub KTC, 15 Sit Ups MODWOD 1: Sub Lying Toes to Bar, 12 Anchored Sit Ups MODWOD 2: Sub Lying Toes to Bar, 12 Assisted Sit Ups
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