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WOD Blog
 | Tue, Nov 4 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| WARM UP 11-4-25 | SKILL WORK 11-4-25 | METCON 11-4-25 |
WARM UP 11-4-25(Check In) Shuttle Run-2 minutes Bunny Hop-20 m Straight Leg Kick-20 m Single Leg Hop-10 m per side Grapevines-20 m per side High Knees-20 m Butt Kickers-20 m ---- Plank Shoulder Tap-20 reps Upper Windmill-5 reps per side Swimmers-10 reps Reverse Plank-30 secs Downward Dog-30 secs ---- Dead Hang-20 secs Scap Pull-10 reps Ring or Matador Support Hold-20 secs Ring or Matador Support Hold (at bottom)-20 secs |
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