WOD Blog
 | Sat, Feb 24 2024 |  |
| Saturday 24 February 2024 | Saturday 2.24.24 Warmup |
Saturday 24 February 2024 (Time, Rx2, Rx3) Partner WOD * split reps evenly 400m run together Cash-In $ 40-30-20-10 - DB Power Snatch 35/50 (25/35, 15/25) - Box Jumps 20/24, 16/20, step ups then: 40-30-20-10 - KB swings 53/70, (35/53, 26/35) - Burpees 400m run together Cash Out $
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| 1st | 21:04 Rx | Samantha Sy Sat, Feb 24, 2024 | | 2nd | 22:20 Rx | Nichole Sat, Feb 24, 2024 | | 3rd | 21:04 Rx3 | Léa Sat, Feb 24, 2024 | | 1st | 21:43 Rx | Nick T Sat, Feb 24, 2024 Jacob Br Sat, Feb 24, 2024 | | 2nd | 23:20 Rx | Ben Bar Sat, Feb 24, 2024 | | 3rd | 24:15 Rx | Nilsson Sat, Feb 24, 2024 |
| Samantha Sy | 21:04 Rx | | | Léa | 21:04 Rx3 | | | DeVonna | 21:25 Rx3 | | | Kayla se | 21:45 Rx2 | | | Jacob Br | 21:43 Rx | | | Nick T | 21:43 Rx | | | Cody P | 21:45 Rx2 | | | Ben Bar | 23:20 Rx | | | Erin B | 23:20 Rx3 | | | Kate D | 22:20 Rx | | | Nichole | 22:20 Rx | | | Nilsson | 24:15 Rx | |
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Saturday 2.24.24 Warmup (Time) PVC/foam roll Mobility: -wall hip stretches + 10 tempo glute bridges -5 down dog to cobra - 5 thread the needle with foam roller - banded shoulder routine -10 goodmorning+alt cossack squat w/ pvc -10 Walking scoops -10 walking knee raise + hug - 10 bootstrappers with alt thoracic reach at bottom -200 m run then: 8 alt db snatch light/ 8 alt db snatch 10 alt step ups/ 10 alt box jumps 10 russian kb swings/ 10 American Kb swings 5 up downs/ 5 burpees
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