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WOD Blog
 | Fri, Jan 30 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| WARM UP 01-30-26 | WEIGHTLIFTING 01-30-26 | METCON 01-30-26 |
WARM UP 01-30-26(Check In) Bunny Hop-30 secs Lateral Hop-30 secs Box Step Over-30 secs Air Squat-30 secs x2 --- PVC Passthrough-10 reps PVC Cuban Press-5 reps PVC Behind the Neck Press-10 reps PVC Tempo OHS (3/3/1/1)-5 reps --- Burgener Warm Up-3-5 reps each (from power position) Down and Up (speed through the middle) Elbows High and Outside (keep the bar close) Muscle Snatch (strong turnover) Snatch Land (foot work) --- Hang Snatch High Pull (above knee)-3 reps Hang Snatch (pause in catch)-3 reps |
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