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| Our Coaches |
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WOD Blog
 | Sat, Feb 15 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| WARM UP 02-15-25 | METCON 02-15-25 |
WARM UP 02-15-25(Check In) Upon Arrival-25/20 Machine Calories ---- 20 ON/10 OFF x 2 sets: Jumping Jacks Front to Back Hops Side to Side Hops Front to Back Hops ---- Inchworm + Upward Dog-5 reps Thumbs Up-10 reps Breaststrokes-10 reps Downward Dog-30 secs ---- Clean Grip Deadlift-3 reps Hang Clean High Pull-3 reps Muscle Clean-3 reps Back Rack Front Rack Stretch-30 secs ---- Bradford Press-5 reps Strict Press-5 reps Pause Push Jerk-5 reps Complex 3 Clean Grip Deadlift 3 Hang Powerclean 3 Push Jerk ---- Handstand Hold OR Plank Hold-20 secs Scap Pull-10 reps Arch Hollow-5 reps --- Set up and warm up more advanced movements before beginning |
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