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WOD Blog
 | Fri, Dec 12 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 12-12-25 | WEIGHTLIFTING 12-12-25 | METCON 12-12-25 |
WARM UP 12-12-25(Check In) Step Up-1 min Plate Ground to Overhead-1 min Lateral Step Up-30 secs Lateral Step Up-30 secs Step Up or Box Jump-30 secs ---- Quadruped Thoracic Opener-5 reps per side Swimmers-10 reps Spiderman to Hammy-30 secs per side Praying Pose to Hammy-30 secs back and forth ---- PVC Cuban Press-5 reps PVC Passthrough-10 reps PVC Behind the Neck Press-10 reps ---- Pizza PVC Delivery OHS (3/3/1/1)-5 reps PVC Tempo OHS (3/3/1/1)-5 reps ---- Barbell OHS-5 reps
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