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WOD Blog
 | Tue, Sep 23 2025 |  |
 | Happy Birthday: Vince |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 09-23-25 | METCON 09-23-25 | SKILL WORK 09-23-25 |
WARM UP 09-23-25(Check In) Box Step Up-30 secs Lateral Step Up R-30 secs Lateral Step Up L-30 secs High Step Up-30 secs Regular Height Box Jump-30 secs ---- 2x: 10 Straight Arm Band Pull Down 15 Banded Face Pull 20 Second Supinated Hang 5 Controlled Scap Pull 5 Arch Hollows ---- Before metcon Pause Snatch Pull-3 reps *Below knee, above knee, shrug ---- Pause Snatch Grip High Pull-3 reps Below knee, above knee, elbows ---- Powersnatch-5 reps ---- Build to snatch weight |
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