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WOD Blog
 | Mon, Oct 27 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| WARM UP 10-27-25 | WEIGHTLIFTING 10-27-25 | METCON 10-27-25 | CARDIOCON 10-27-25 |
WARM UP 10-27-25(Check In) EMOM x 8 minutes Air Squat Bunny Hops (mix styles) Strict Press Clean Grip Deadlift 1 Inchworm + 2 Push Ups Standing YTW 90-90 Hip Rotation Praying Pose to Hammy ---- Pause Clean Pull*-5 reps *Pause below knee, above knee + shrug ----- Pause Push Press-3 reps *Pause in dip ----- Pause Front Squat-5 reps *Pause in Squat ----- Split Jerk Foot Work Hands on Hips-Dip and Split-3 reps Hands at Shoulders-Dip and Split-3 reps Dip and Punch-3 reps ---- Clean and Jerk-3 reps
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