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WOD Blog
 | Fri, Jul 18 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 07-18-25 | WEIGHTLIFTING 07-18-25 | METCON 07-18-25 |
WARM UP 07-18-25(Check In) 2x: Box Step Up-30 secs Lateral Step Up R-30 secs Lateral Step Up L-30 secs Air Squat-30 secs --- PVC Passthrough-10 reps Behind the Neck PVC Press-10 reps PVC Cuban Press-5 reps PVC Good Morning-10 reps Pizza Delivery OHS-5 reps PVC OHS-5 reps --- Pause Snatch Pull-5 reps *Pause below knee, above knee, + Shrug --- 3 Position Snatch Grip High Pull-3 reps Position 1: Above knee Position 2: Below Knee Position 3: Mid shin (ground) --- Overhead Squat-5 reps --- 3 Position Snatch (power or full)-1 rep Position 1: Above Knee Position 2: Below Knee Position 3: Mid Shin
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