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WOD Blog
 | Wed, Dec 4 2024 |  |
| WARM UP 12-4-24 | WEIGHTLIFTING 12-4-24 | METCON 12-4-24 |
WARM UP 12-4-24(Check In) 2x: Plate Tap-30 reps Plate Ground to Overhead-10 reps Plate Overhead Lunge-10 reps Plate Row w/ Pause-10 reps Plate Rotation-10 reps R/L ---- PVC Cuban Press-5 reps PVC Passthrough-10 reps Behind the Neck Press-10 reps Overhead Squat (pizza delivery)-5 reps Overhead Squat-5 reps ---- Halting Snatch Grip Deadlift-2 reps *Pause -Below Knee -Above Knee -Mid thigh -Power Position Then go back down ---- 2x: Snatch Grip Deadlift-1 rep Hang Snatch w/ Pause in catch-1 rep Snatch w/ Pause in Catch-1 rep |
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