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WOD Blog
 | Tue, Oct 7 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| WARM UP 10-07-25 | SKILL WORK 10-07-25 | METCON 10-07-25 |
WARM UP 10-07-25(Check In) Step Over-30 secs Burpee-5 reps Lateral Step Up R-30 secs (slow lower) Burpee-5 reps Lateral Step Up L-30 secs (slower lower) Hollow Hold to Superman Hold-5 reps (10 secs each spot) ---- 20 ON/10 OFF x 2 sets: Banded Straight Arm Pull Down Banded Face Pull Supinated Hang Scap Pull ---- Arch Hollow-10 controlled reps ---- Before Metcon 200 m Run 10 Pull Up 5 Burpee Box Over
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