	WOD Blog
Wed, Dec 2

Most Recent Benchmark:
FRAN 6-14-20 on Oct 23, 2020 (40 days ago)

Warm Up: WARM UP 12-2-20

Metcon: METCON 12-2-20

Weightlifting: WEIGHTLIFTING 12-2-20

WARM UP 12-2-20

Warm Up: Check In
WARM UP

20 Secs ON/10 secs OFF Alternating x 8: (4 each)

Wallball
Push Up w/ Slow Eccentric (normal tempo rounds 3 and 4)
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Scap Push Up-10 reps
Side Plank-20 secs R/L
YTW's-10 reps each (controlled)
Scorpion-10 alt reps
Praying Pose-30 secs
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Set up for bench press and brief strength work!

COOLDOWN

Twisted Cross-1 min R/L
Cross Body Stretch-1 min R/L

Tracie	8:30am...3 2 1 GO!
Maile	8:30am...3 2 1 GO!
Melinda	8:30am...3 2 1 GO!

WOD Blog

Wed, Dec 2

WARM UP 12-2-20

METCON 12-2-20

WEIGHTLIFTING 12-2-20