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WOD Blog
 | Mon, Jan 12 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| CARDIOCON 01-12-26 | WARM UP 01-12-26 | METCON 01-12-26 | WEIGHTLIFTING 01-12-26 |
CARDIOCON 01-12-26(Check In) WARM UP: 2x: Row-250/200 m Plank Shoulder Tap-20 reps Cat-Cow-10 reps Alt Scorpion-10 reps Downward Dog Foot Tap-10 reps METCON 4 Rounds For Time: 500/400 m Row 20 Burpees Over Rower REST 2 minutes Goal; Sub 24, CAP 30 minutes Rx-Rx2: As written Rx3: Sub Regular Burpees MODWOD 1: Sub Bodybuilders MODWOD 2; Sub Bodybuilder to Box, 400/300 m
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