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WOD Blog
 | Fri, Sep 9 2022 |  |
 | Sat, Nov 19, 2022 at 9:00am ThanksGiving WOD and Pot-Luck |
| Sat, Dec 24, 2022 at 9:00am Christmas WOD & Pot Luck |
 | Happy Birthday: Matt H |
| Most Recent Benchmark: Tuesday 3 February on Feb 3, 2026 (25 days ago) |
| Friday 9 September 2022 | Warm up Friday 9 September | HIIT-Fit 9 September 2022 |
Friday 9 September 2022(Reps, Rx2, Rx3) WORKOUT EMOM x 20 MINUTES MIN 1 - 20 Russian KB Swings (70/53) MIN 2 - 15 Box Jumps (24/20) MIN 3 - Max Sit-Ups MIN 4 - Rest (Score is Total Reps of Sit-Ups) RX 2: WORKOUT EMOM x 20 MINUTES MIN 1 - 20 Russian KB Swings (53/35) MIN 2 - 15 Box Jumps (20/16) MIN 3 - Max Sit-Ups MIN 4 - Rest (Score is Total Reps of Sit-Ups) RX 3: WORKOUT EMOM x 20 MINUTES MIN 1 - 20 Russian KB Swings (35 / 26) MIN 2 - 15 Plate Jumps MIN 3 - Max Sit-Ups MIN 4 - Rest (Score is Total Reps of Sit-Ups) FINISHER (TC: 12:00) 4 SETS 7 Bottom to Half Empty Barbell Bicep Curls* 7 Top to Half Empty Barbell Bicep Curls 7 Full Empty Barbell Bicep Curls (Sets 2 and 4 use reverse grip)
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