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WOD Blog
 | Fri, Nov 28 2025 |  |
 | Happy Birthday: Maria M |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| WARM UP 11-28-25 | WEIGHTLIFTING 11-28-25 | METCON 11-28-25 |
WARM UP 11-28-25(Check In) Shuttle Run-2 minutes Straight Leg Kick-20 m Toe Walk-20 m Grapevines-20 m per side ---- BW Good Morning-30 secs Single Leg Deadlift Side 1-30 secs Single Leg Deadlift Side 2-30 secs Plank Shoulder Tap-30 secs Scap Push Up-30 secs Cat-Cow-30 secs Alt Snow Angels-30 secs Downward Dog Foot Tap-30 secs ---- Tempo RDL-6 reps Light Bench Warm Up-8 reps
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