WOD Blog
 | Sat, Jul 20 2024 |  |
| Saturday 20 July 2024 | Warm up Saturday 20 July 2024 |
Saturday 20 July 2024 (Time, Rx2, Rx3) Partner up 100 cal rower BUY IN (Split as you see fit) 50 sand bag OTS 100/70 (70/50 50/30) 40 synchro bag facing burpees 30 pull ups 10 cal row (each person) Rest 2:00 10 cal rower (each person) 30 pull ups 40 synchro bag facing burpees 50 sand bag OTS 100/70 (70/50 50/30) 100 cal Rower (CASH OUT)
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| 1st | 32:03 Rx | Lindsay P Sat, Jul 20, 2024 | | 2nd | 37:24 Rx | Nichole Sat, Jul 20, 2024 | | 3rd | 37:44 Rx | Kelley M Sat, Jul 20, 2024 | | 1st | 34:30 Rx | Christian L Sat, Jul 20, 2024 | | 2nd | 33:49 Rx2 | Charles S Sat, Jul 20, 2024 | | 3rd | 34:30 Rx2 | Ben Bar Sat, Jul 20, 2024 |
| Lindsay P | 32:03 Rx | | | Christian L | 34:30 Rx | | | Kelley M | 37:44 Rx | | | Sara P | 32:03 Rx3 | | | Amber G | 38:02 Rx2 | | | Nichole | 37:24 Rx | | | Lindsay R | 37:44 Rx3 | | | Phillip A | 38:45 Rx2 | | | Emily M | 32:03 Rx2 | | | Charles S | 33:49 Rx2 | | | Ben Bar | 34:30 Rx2 | | | Viswanath | 38:45 Rx2 | | | Hillary | 33:49 Rx2 | | | Steven L | 37:24 Rx2 | | | Courtney Sp | 38:02 Rx3 | |
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Warm up Saturday 20 July 2024 (Time) Foam roll Elevated preacher T spine opener 2 rounds 8 twisted cross 8 MTN climbers 6 push up to seal to down dog 6 post squats with twist 8 ALT warrior squats Banded shoulder stretches 5 step back step ups 5 up downs 5 burpees 5 scap pulls 5 scap retracts 5 kip swings 5 pulls ups 5 SB cleans 5 SB to shoulder 5 SB OTS
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