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WOD Blog
 | Mon, Apr 21 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| WARM UP 04-21-25 | CARDIOCON 04-21-25 | WEIGHTLIFTING 04-21-25 | METCON 04-21-25 |
WARM UP 04-21-25(Check In) Air Squat-1 min Strict Press-1 min Barbell High Pull-1 min Run-200 m OR Shuttle Run-1 min ---- Inchworm + 2 Push Ups- 5 reps Swimmers-30 secs Samson Stretch-30 secs per side Praying Pose-30 secs Downward Dog-30 secs ---- 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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