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WOD Blog
 | Tue, Nov 11 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| WARM UP 11-11-25 | SKILL WORK 11-11-25 | NATE 11-11-25 |
WARM UP 11-11-25(Check In) 2x: Russian Swing-30 secs KB Windmill-30 secs R KB Windmill-30 secs L KB High Pull-30 secs Side 1 KB High Pull-30 secs Side 2 KB Plank Pull Through-30 secs ---- Cat-Cow-10 reps Side Lying Windmill-5 reps per side Side Plank-20 secs per side Reverse Plank-20 secs Downward Dog-30 secs ---- HS Hold-20 secs Dead Hang-20 secs Scap Pull-20 secs Ring OR Matador Support Hold-20 secs
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