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WOD Blog
 | Tue, Oct 21 2025 |  |
| WARM UP 10-21-25 | METCON 10-21-25 | SKILL WORK 10-21-25 |
WARM UP 10-21-25(Check In) Run-200 m OR Shuttle Run 1 min ---- Band Pull Apart-20 reps Band Passthrough-10 reps Underhand Pull Apart-10 reps Band Int/Ext Rotation-10 reps per arm Bent Over Pull Apart-10 reps ---- Quadruped Thoracic Opener-5 reps per side Swimmers-10 reps Downward Dog Foot Tap-20 reps ---- 5 Sets: Hollow Body-5 secs Arch (Superman Hold)-5 secs ---- Snatch Grip Deadlift-5 reps Hang Snatch High pull-5 reps Powersnatch-5 reps ---- Dead Hang-20 secs Scap Pull-10 reps Arch Hollow-5 reps (controlled) |
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