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WOD Blog
 | Tue, Nov 18 2025 |  |
 | Happy Birthday: Alisha G |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| WARM UP 11-18-25 | METCON 11-18-25 | SKILL WORK 11-18-25 |
WARM UP 11-18-25(Check In) 20 ON/10 OFF x 2 sets: Bunny Hop Side to Side Hop Front to Back Hop Four Square Hop ---- Plank Shoulder Tap-20 reps Cat-Cow-10 reps Side Plank w/ Hip Dip-10 reps per side Reverse Plank-20 secs Down Dog to Up Dog-5 reps Pendlay Row w/ Empty Bar-10 reps ---- Sumo Deadlift-3 reps Sumo Deadlift + Shrug-3 reps SDHP-3 reps ---- Supinated Hang-20 secs Dead Hang-20 secs Scap Pull-10 reps Arch Hollow-10 reps Ring/Matador OR Plank Support Hold-20 secs ---- Begin skill work
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