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| Class Schedule |
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WOD Blog
 | Tue, Oct 14 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| WARM UP 10-14-25 | SKILL WORK 10-14-25 | METCON 10-14-25 |
WARM UP 10-14-25(Check In) 1 Min ON/20 sec Transition Row or Ski Bike Box Step Over ---- Band Pull Apart-10 reps Underhand Pull Apart-10 reps Band Int/Ext Rotation-10 reps per side Bent Over Pull Apart-10 reps Band Passthrough-10 reps Bear Crawl Stance Shoulder Tap-20 reps ---- 5 sets (on coach cue) Hollow Hold-10 secs Superman Hold-10 secs ---- Mixed Grip Hang-20 secs each way Scap Pull-10 reps Controlled Arch Hollow-5 reps Dynamic Arch Hollow-5 reps
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