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WOD Blog
 | Mon, Apr 14 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 04-14-25 | METCON 04-14-25 | WEIGHTLIFTING 04-14-25 | CARDIOCON 04-14-25 |
WARM UP 04-14-25(Check In) 2x: DB OH Carry-20 m R/L DB Hang Clean and Press-5 reps R/L DB Plank Pull Through-10 reps ---- Inchworm + Upward Dog-5 reps Quadruped thoracic Opener-5 reps R/L Alt Snow Angel-10 reps Swimmers-10 reps ---- Split Jerk Foot Work --- Dip and Split (hands on hips)-5 reps Dip and Split (hands at shoulders)-5 reps Dip and punch-3 reps Dip and punch (w bar)-3 reps ---- Split Jerk Form: Vertical front shin On Back toes Toes turned in slightly Back knee slightly bent Front foot then back foot recovery
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