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WOD Blog
 | Fri, Apr 4 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| WARM UP 04-04-25 | WEIGHTLIFTING 04-04-25 | METCON 04-04-25 |
WARM UP 04-04-25(Check In) Box Step Up-1 min Lateral Step Up R-1 min Lateral Step Up L-1 min Box Jump OR Step Up-1 min --- Air Squat-15 reps Cat-Cow-10 reps Upper Windmill-5 reps R/L Praying Pose to Hammy-5 reps --- PVC Passthrough-10 reps PVC Cuban Press-5 reps PVC Behind the Neck Press-10 reps --- Burgener Warm Up (from power pos) Jump and Shrug-5 reps Elbows High and Outside-5 reps Muscle Snatch-5 reps Snatch Land-5 reps --- Three Position Snatch Power Position-1 rep Second Position-1 rep Mid Shin-1 rep
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