WOD Blog
 | Fri, Dec 23 2022 |  |
 | Happy Birthday: Misty T |
| Friday 23 December 2022 | Warm Up Friday 23 December 2022 |
Friday 23 December 2022
(Rounds, Rx2, Rx3)
'SON OF A NUTCRACKER'
AMRAP x 18 MINUTES
100m SA Suitcase Carry (70/53)
250 Row
15 Russian KB Swings
(Score is Total Rounds + Reps)
Rx2 (53/35)
Rx3 (35/26)
PARTNER FINISHER
IN TEAMS OF 2 OR 3...
AMRAP x 12 MINUTES
Max Meters Row*
*Alternate Partners as needed to
complete the most meters in the time
period.
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| 1st | 5 Rx2 | Prathap Fri, Dec 23, 2022 | | 2nd | 5+15 Rx3 | Kelley M Fri, Dec 23, 2022 | | 1st | 5+6 Rx | Noah Ma Fri, Dec 23, 2022 | | 2nd | 4+3 Rx | Nilsson Fri, Dec 23, 2022 | | 3rd | 5+22 Rx2 | Dan Fri, Dec 23, 2022 |
| Kristie W | 5+26 Rx2 | | | Natalie M | 4 Rx3 | | | Shelli A | 5 Rx | | | Amy S | 5 Rx | | | Amanda Lo | 4+17 Rx2 | | | Caitlyn | Open | scaled | | grant b | 4+19 Rx | | | Ryan S | 5+4 Rx2 | | | Michelle M | 5+17 Rx3 | | | Molly O | 5+15 Rx3 | | | Beth W | 4+16 Rx2 | | | Kelley M | 5+15 Rx3 | | | Dan | 5+22 Rx2 | | | Prathap | 5 Rx2 | | | Autumn | 6+17 Rx2 | | | Michael M | 6 Rx3 | | | Nilsson | 4+3 Rx | | | Mandy N | Open | scaled | | Jenni | 5+1 Rx3 | | | Dana S | 6+1 Rx3 | | | Matt S | 5+5 Rx2 | | | Darcy C | 6+1 Rx2 | | | Noah Ma | 5+6 Rx | | | Emily K | 5+4 Rx | | | Ken | 5+5 Rx2 | |
|
Warm Up Friday 23 December 2022
(Time)
EMOM x 4 MINUTES
MIN 1 - Row (22 S/M - 24 S/M)
MIN 2 - 5/5 KB Suitcase DL + 10 Russian
Swings
Into…
EMOM x 4 MINUTES
MIN 1 - Row (26 S/M - 28 S/M)
MIN 2 - 25m/25m Suitcase Carry
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