WOD Blog
 | Fri, Nov 29 2024 |  |
| Friday 29 November 2024 | Warm Up Friday 29 November 2024 |
Friday 29 November 2024 (Time, Rx2, Rx3) 'Black Friday' w/ a Partner! FOR TIME 200 FC Box Step Ups (35/50 | 25/35 | 15/25) 150 DB Thrusters 100 2-tap Russian Twists (25/35 | 15/25 | 10/15) 75 Burpee to Target 50 Pull Ups | rx3 Box Assisted PU cash-out: 400m Sandbag Carry *partition reps in any way and order, but carry must be last thing done*
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| 1st | 32:28 Rx2 | Kelley M Fri, Nov 29, 2024 | | 2nd | 35:05 Rx3 | Dakota Fri, Nov 29, 2024 | | 3rd | 38:18 Rx3 | Lisa K Fri, Nov 29, 2024 | | 1st | 37:39 Rx | Luke Sy Fri, Nov 29, 2024 Matthew Wo Fri, Nov 29, 2024 | | 2nd | 37:41 Rx | Nick T Fri, Nov 29, 2024 | | 3rd | 45:00 Rx | Nilsson Fri, Nov 29, 2024 |
| Kristie W | 17:38 | Mod | | Kelley M | 32:28 Rx2 | | | Lindsay R | 32:28 | scaled | | Rees | 38:18 Rx3 | | | Lisa K | 38:18 Rx3 | | | Nick T | 37:41 Rx | | | Jacob Br | 37:41 | scaled | | DeVonna | 41:20 Rx3 | | | Shashank K | 41:20 Rx3 | | | Cole D | 35:05 Rx2 | | | Matthew Wo | 37:39 Rx | | | Luke Sy | 37:39 Rx | | | Ryan S | 45:00 Rx2 | | | Christian L | 45:00 | scaled | | Hannah L | 43:03 Rx3 | | | Nilsson | 45:00 Rx | | | Dakota | 35:05 Rx3 | |
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Warm Up Friday 29 November 2024 (Time) 5 inchworm + push up 8 twisted cross 3/3 worlds greatest stretch 5 bootstrappers 200m run 2 sets: 6 box step ups 5 counter balance squats 6 no wt Russian twists 5 up downs 6 ring rows or strict pull ups 5mins mobility: Banded shoulder Banded hamstring Hip wall stretches Get with partner, finish progressing movements and plan your strategy 💪🏼
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