WOD Blog
 | Wed, Dec 8 2021 |  |
| Wednesday 8 December 2021 | HIIT-Fit 8 December 2021 |
Wednesday 8 December 2021 (Rounds) Front Squat 18 Min 3 @ 70 2 @ 75 1 @ 80 2 @ 75 2 @ 80 1 @ 85 1 @ 90 1 @ 95 Then 6 Min AMRAP of: 5 GHD sit ups 10 Wallballs
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| 1st | 6+13 Rx | Avalin Wed, Dec 8, 2021 | | 2nd | 6 Rx | Kenia Wed, Dec 8, 2021 DeVonna Wed, Dec 8, 2021 | | 1st | 9+5 Rx | Ben Bar Wed, Dec 8, 2021 | | 2nd | 7+3 Rx | Angel Wed, Dec 8, 2021 | | 3rd | 7+2 Rx | Nick T Wed, Dec 8, 2021 |
| DeVonna | 6 Rx | | | Nick T | 7+2 Rx | | | Justin Fe | 8 Rx | | | Reanna | 7+6 | GHD #6 | | Mauricio | 6 Rx | | | grant b | 8+2 Rx | | | Dan | 7 Rx | | | Lara | 7+9 | 8 | | Chip | 6+6 | 14 | | Melanie | 7+5 | 12 | | Sierra D | 7 | 10 | | Linda B | 8 | Mod | | Adam D | 7 Rx | | | Malissa | 7+9 | 10 | | Noelle | 6 | 6 | | Andrew b | 6 | 14 | | Silver-Leigh | 6+5 Rx | | | Dylan D | 8+8 | 10 | | Eric D | 9 Rx | | | Josh N | 6+2 | 14 | | Bill | 4+5 | 8 | | Ben S | 9+7 Rx | | | Joseph B | 8+5 | Abmat | | Todd | 7+8 | Abmat | | Ben K | 7 | 12 | | Grace | 6+6 Rx | | | Ben Bar | 9+5 Rx | | | Avalin | 6+13 Rx | | | Natalie M | 6 | S | | April | 6 | scaled | | Caitlyn | 8+3 Rx | | | Ken | 6+5 Rx | | | Shelli A | 6+2 Rx | | | Mandy N | 8+13 Rx | | | Emily K | 9+5 Rx | | | Kristine | 7+10 | 8 | | Jake L | 6+5 Rx | | | Kenia | 6 Rx | | | Alex L | 6+5 Rx | | | Gerson | 6+11 Rx | | | Tiffany B | 9+5 Rx | | | Samuel | 4+10 | 12 | | Brianna J | 8 | 10 | | Lenin | 7 Rx | | | Angel | 7+3 Rx | | | Andrea G | 7+3 Rx | | | Gisela | 6+5 | SU | | Joe W | 7+5 | SU |
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HIIT-Fit 8 December 2021 (Reps) 12 Min EMOM: 1- :30 DB Thrusters(2DB) 2- :35 Shoulders Elevated DB Glute Bridge(1DB) 3- :40 Bench Crunches 12 Min Ladder: 4...8...12...16...20... Cal Row Alt DB Floor Press Russian Twists(2ct)
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