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WOD Blog
 | Fri, Jan 16 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| WARM UP 01-16-26 | METCON 01-16-26 | WEIGHTLIFTING 01-16-26 |
WARM UP 01-16-26(Check In) 30 ON/10 OFF roughly x 2 Alt DB Snatch DB Thruster Side 1 DB Thruster Side 2 DB Plank Pull Through ---- PVC Cuban Press-5 reps PVC Passthrough-10 reps PVC Behind the Neck Press-10 reps PVC OHS (3/3/1/1)-5 reps PVC OHS-5 reps ---- Burgener Warm Up-3 reps of each Down and Up (speed through the middle) Elbows High and Outside (keep the bar close) Muscle Snatch (strong turnover) Snatch land (footwork) ---- Hang Snatch High Pull (above knee)-3 reps Hang Snatch-3 reps (pause in catch) |
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