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WOD Blog
 | Fri, Mar 21 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| WARM UP 03-21-25 | WEIGHTLIFTING 03-21-25 | METCON 03-21-25 |
WARM UP 03-21-25(Check In) 30 ON/10 OFF x 2 sets: Plate Ground to Overhead Plate Squat Plate Plank Walkover Plate Rotation ---- PVC Passthrough-10 reps PVC Cuban Press-5 reps PVC Behind the Neck Press-10 reps ---- Burgener Warm Up (w/ pic) *All from power position, 5 reps of each Jump and Shrug (speed through the middle Elbows High and Outside (keep the bar close) Muscle Snatch (strong turnover) Snatch Land (foot work) OHS-5 reps Power Position Snatch-3 reps
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