WOD Blog
 | Thu, Oct 31 2024 |  |
 | Happy Birthday: Camden Zirki |
| SHRED 10-31-24 | METCON 10-31-24 | WARM UP 10-31-24 |
METCON 10-31-24 (Reps, Rx2) 40 ON/20 OFF x 5 Rounds (25 mins) Shuttle Run (25 feet=1 rep) Ski Calories Bike Calories Row Calories Sit Ups (anchor allowed) Rx: As written Rx2: See coach for MODS!
| Vince | 326 Rx | | | Hayden P | 430 Rx | | | Sofia | 302 Rx | | | Ethan C | 353 Rx | | | Theron | 341 Rx | | | Keith C | 242 Rx | |
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WARM UP 10-31-24 (Check In) 2 mInutes Shuttle Run 2 minutes Row 2 minutes Bike ---- Thoracic Flow: 30 ON/10 OFF x 2 sets: (move well!) Cat-Cow Quadruped w/ Thoracic Rotation Upper Windmill R Upper Windmill L
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