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WOD Blog
 | Fri, Dec 13 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| WARM UP 12-13-24 | SHRED 12-13-24 | METCON 12-13-24 | WEIGHTLIFTING 12-13-24 |
WARM UP 12-13-24(Check In) Plate Ground to Overhead-15 reps Plate Overhead Press-15 reps Plate Squat-15 reps Plate Thruster-10 reps Plate Rotation-10 reps each way Plate Row-10 reps Horiz Plate Press in Praying Pose-10 reps Plate Plank Walk Over-10 reps ---- Cat-Cow-10 reps Quadruped Thoracic Opener-5 reps R/L Alt Snow Angel-10 reps Spiderman + Thor Rot-5 reps R/L ---- (two bars as needed) Strict Press-10 reps Barbell Row-10 reps |
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