WOD Blog
 | Sat, Jul 13 2024 |  |
| Saturday 13 July 2024 | Warm Up Saturday 13 July 2024 |
Saturday 13 July 2024 (Time, Rx2, Rx3) Partner Up!! 500-400-300-200-100 Meter Row (each) Partner holds KBs in Front Rack 53/70 | 35/53 | 26/35 * for each drop of the KBs: Rower STOPS and 5 burpee penalty for KB holder * then Death by Kettlebell Swings 2 at a time (swing your wod wt KB)
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| 1st | 15:42 Rx | Nichole Sat, Jul 13, 2024 | | 2nd | 19:46 Rx | Samantha Sy Sat, Jul 13, 2024 | | 3rd | 21:58 Rx2 | DeVonna Sat, Jul 13, 2024 | | 1st | 18:33 Rx | Jacob Br Sat, Jul 13, 2024 | | 2nd | 15:42 Rx2 | Keith P Sat, Jul 13, 2024 | | 3rd | 18:33 Rx2 | Nick T Sat, Jul 13, 2024 |
| Samantha Sy | 19:46 Rx | | | Léa | 19:46 Rx3 | | | Shashank g | 22:11 Rx2 | | | Jacob Br | 18:33 Rx | | | Nick T | 18:33 Rx2 | | | DeVonna | 21:58 Rx2 | | | Brittany Sm | 19:27 Rx | | | Keith P | 15:42 Rx2 | | | Heather A | 21:58 Rx3 | | | Nichole | 15:42 Rx | |
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Warm Up Saturday 13 July 2024 (Time) Partner 1: Row 2min Partner 2: plank rotisserie swap Partner 1: Row 2min Partner 2: monster walks swap Foam roll Banded hamstring 10 glute bridges 5/5 single leg RDL KB clean + :10 hold 1 hike + 3 RKBS 1 hike + 5 American swings
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