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 | Mon, Mar 17 2025 |  |
 | Happy Birthday: Debora |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| CARDIOCON 03-17-25 | WARM UP 03-17-25 | WEIGHTLIFTING 3-17-25 | METCON 3-17-25 |
CARDIOCON 03-17-25(Time, Rx2, Rx3) WARM UP 2x: 250 m Row 10 Plate Overhead Press 10 Plate Row 10 Plate Rotation (5 R/L) 10 Step Up 5 Swimmers 10 Downward Dog Foot Tap METCON 3 Rounds For Time: 1000 m Row 20 Dumbbell Push Press (pair) 20 Toes to Bar 20 Box Jumps Goal: Sub 25, CAP 31 minutes Rx: 50's/35's, 24''/20'' Rx2: 35's/25's, Sub Hanging Leg Raise, 20''/16'' Rx3: 25's/20's, Sub KTC, Sub Step Ups, 20''/16'' MODWOD 1: 20's/15's, Sub Lying Toes to Bar, 800 m Row, Sub Step Ups, 20''/16'' MODWOD 2: 15's/12's, Sub Lying Toes to Bar, 800 m Row, 15 reps of other movements, Sub Plate Step Ups |
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