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WOD Blog
 | Tue, Jul 21 |  |
| WARM UP 07-21-26 | SKILL WORK 07-21-26 | METCON 07-21-26 |
WARM UP 07-21-26(Check In) 30 ON/10 OFF x 2 rounds Box Step Up Plate Ground to Overhead BW Lunge --- Band Pull Apart-10 reps Underhand Pull Apart-10 reps Band Int/Ext Rot-10 reps per side Band Passthrough-10 reps ---- Scap Push Up-10 reps Push Up + Slow Lower-5 reps Alt Scorpion-10 reps Reverse Plank-30 secs ---- Supinated Hang-20 secs Ring OR Mat Support Hold-15 secs (top) Ring OR Mat Support Hold-15 secs (bottom) *Swap with 30 sec Plank Hold as needed ---- Get set up for skill work
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