WOD Blog

Fri, May 7

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Most Recent Benchmark:
KAREN Benchmark 2020 on Jun 14, 2021 (2 days ago)

Flush It Out


Calories
Warm Up: Dynamic Warm Up
High Knees
Butt Kickers
Knee Hugs
Worlds Greatest
Toy Soldiers
Inch Worm
10 Air Squats Hold last one at the bottom for :10

Strength: Front Squat
4-3-3-2

WOD: Flush It Out
For Calories
20 min Bike/Row
Switch at 10:00 Mark

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James F291 Rx Swod 405
Amanda M221. 95/126 Rx SWOD 135
Jessica Hu187 Rx #165 swod
Jason RaMurphy prep II  Swod - 215

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