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WOD Blog
 | Fri, May 9 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 05-09-25 | WEIGHTLIFTING 05-09-25 | METCON 05-09-25 |
WARM UP 05-09-25(Check In) 30 ON/10 OFF Air Squat PVC Passthrough PVC Cuban Press PVC Behind the Neck Press Air Squat ---- Cat-Cow-10 reps Thread the Needle-30 secs per side Upper Windmill-5 reps per side Spiderman + Thor Rot-5 reps per side Praying Pose-30 secs Downward Dog-30 secs ---- TEMPO OHS (w/ PVC), smaller classes perform wall squats, if class is large, can do without the wall 5x5 *3 count down *3 count pause in bottom *1 count up *1 count between sets --- Overhead Squat-5 reps |
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