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WOD Blog
 | Mon, Oct 20 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (640 days ago) |
| WARM UP 10-20-25 | CARDIOCON 10-20-25 | WEIGHTLIFTING 10-20-25 | METCON 10-20-25 |
WARM UP 10-20-25(Check In) 45 ON/15 OFF 1. Jump Rope 2. Kang Squat 3. Reverse Lunge (mix length and stance) 4. Jump Rope 5. Air Squat (mix stance) 6. 90-90 Hip Rotation ---- Straight Leg Fire Hydrant-10 reps per side Donkey Kick-10 reps per side Bird Dog-10 reps Dead Bug-10 reps Praying Pose to Hammy-5 reps ---- Tempo Back Squat (5/3/1/1)-5 reps Back Squat-10 reps
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