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WOD Blog
 | Fri, Jul 11 2025 |  |
 | Happy Birthday: Alex H |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 07-11-25 | WEIGHTLIFTING 07-11-25 | METCON 07-11-25 |
WARM UP 07-11-25(Check In) 45 ON/15 OFF: Air Squat Clean Grip Deadlift Band Pull Apart Band Press Band Int/Ext Rotation ---- Pause Clean Pull-3 reps *Pause below knee, above knee, mid thigh, power + Shrug --- Powerclean + Pause in catch-3 reps --- Pause Front Squat-5 reps --- Squat Clean-5 reps --- Strict Press-5 reps Push Jerk-5 reps Split Jerk OR Push Jerk-5 reps |
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