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WOD Blog
 | Fri, Aug 1 2025 |  |
 | Happy Birthday: Adam J |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 08-01-25 | WEIGHTLIFTING 08-01-25 | METCON 08-01-25 |
WARM UP 08-01-25(Check In) 45 ON/15 OFF x 4 minutes 1. Box Step Up 2. Plate Ground to Overhead 3. Plate Squat 4. Plate Rotation (switch halfway) --- PVC Passthrough-10 reps PVC Cuban Press-5 reps PVC Behind the Neck Press-10 reps PVC Good Morning-10 reps --- Tempo Overhead Squat w/ PVC-5 reps --- Pause Snatch Pull-5 reps *Pause below knee, above knee, + Shrug --- 2 Position Snatch Grip High Pull-3 reps Position 1: Above knee Position 2: Mid shin (ground) --- 2 Position Snatch (power or full)-2 reps Position 1: Above Knee Position 2: Mid Shin |
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