WOD Blog
 | Thu, Feb 16 2023 |  |
 | Happy Birthday: Jesca |
| Thursday 16 February 2023 | Warm Up 16 February 2023 |
Thursday 16 February 2023 (Check In) GAME: Pick 2 Movements You Think Will Be in Tomorrow's Workout. If you are correct, win a FITAID. (you have to get both movements and weight correct) 3 SETS FOR QUALITY* 100m KB Suitcase Carry (Athlete Choice, Moderate-Light)** 200 m run 25 Up-Downs 25 Russian KB Swings 25 Sit-Ups **50m w/ Right Arm, 50m w/ Left Arm.
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| DeVonna | Yes | | | Angela C | Yes | | | Gretchen | Yes | | | Caity R | Yes | | | Kim K | Yes | | | Venkata | Yes | | | Michelle M | Yes | | | Michael M | Yes | | | Prathap | Yes | | | Bill | Yes | | | Hillary | Yes | | | Sam ra | Yes | | | Autumn | Yes | | | Tim G | Yes | | | Amanda Lo | Yes | |
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Warm Up 16 February 2023 (Time) 2 ROUNDS 100m Run 5 Up-Downs w/4 Alt. Shoulder Taps* 10 KB Goblet SLOW Alt. Marches** 10 Straight Leg Sit-Ups Into… 2 ROUNDS 100m Run 10 Glute Bridge-Ups 10/10 KB Side Bends 10 Butterfly Sit-Ups *1 Rep = Hands to the ground, jump/step back into Tall Plank Position, perform 4 Alt. Shoulder Taps. **Slowly pull one knee up towards the chest then lower down to switch legs. Keep KB in the goblet position. Mobility: Down Dog to Seal Pigeon Pose
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