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WOD Blog
 | Tue, Jul 1 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 07-01-25 | METCON 07-01-25 | SKILL WORK 07-01-25 |
WARM UP 07-01-25(Check In) Jog-200 m Plate Overhead Carry-40 m Plate Ground to Overhead-15 reps Plate Overhead Press-15 reps Plate Row-15 reps Plate Rotation-10 reps per side ---- Down Dog to Up Dog-5 reps Side Plank off Hand w/ Leg raise -20 secs per side Down Dog Shoulder Tap-10 reps ---- Wall Walk + 10 second Hold-1 rep Kick Up (or wall walk) + 10 second Hold-1 rep (sub inverted plank hold as needed) ---- BEFORE METCON Deadlift-12 reps Hang Clean High Pull-9 reps Hang Power Clean-6 reps Push Press-6 reps Push Jerk-6 reps |
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