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WOD Blog
 | Mon, Aug 5 2024 |  |
 | Happy Birthday: Heather S |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 8-5-24 | WARM UP 8-5-24 | WEIGHTLIFTING 8-5-24 | METCON 8-5-24 |
SHRED 8-5-24(Time, Rx2, Rx3) WARM UP: Box Step Over-2 minutes --- 20 Air Squat 20 Plate Ground to Overhead 15 Plate Press 15 Plate Row 10 Plate Rotation each way 10 Plate Bus Driver each way 5 Inchworm Into Upward Dog 10 Thumbs Up 10 Breaststrokes 30 second Samson Stretch R/L 30 second Downward Dog --- 10 Scap Pull 10 Arch Hollow --- METCON For Time: 30/25 Calorie Row 30 Wall Ball 30 Med Ball Sit Up 30 Pull Up 30 Box Jump 30 Toes to Bar 30 Dumbbell Deadlift (pair) 30 Dumbbell Front Squat (pair) 30 Dumbbell Push Press (pair) 30 Alt DB snatch (single) 30 Weighted Box Step Over (single) Sub 22, CAP 27 minutes Rx: 20''/10'-14#/9', 24''/20'', 50/35 Rx2: 14#/10'-10#/9', 20''/16'', 35/25, Sub Ring Row, Sub Hanging Leg Raise Rx3: 14#/10'-10#/9', 20''/16'', 25/20, Sub Ring Row, Sub KTC MODWOD 1: 10#/8'-6#/8', 20''/16'' BW Step Overs, 20/15, Sub Ring Row, Sub Lying Toes to Bar, No weight on Med Ball Sit Up MODWOD 2: 10#/8'-6#/8', Plate Step Overs, 15/12, Sub Ring Row, Sub Lying Toes to Bar, Assisted Sit Up
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