WOD Blog
 | Mon, Dec 23 2024 |  |
 | Happy Birthday: Misty T |
| Monday 23 December 2024 | Warm Up Monday 23 December 2024 |
Monday 23 December 2024 (Rounds, Rx2, Rx3) Strength: Back Squat 60% - 2x6 70% - 1x5 80% - 1x5 80% - 1x5 22min AMRAP: 20 Cal Row 20 Air Squats 20 Abmat Sit Ups 10 Push Ups | Elevated
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| 1st | 6+56 Rx | Kelley M Mon, Dec 23, 2024 | | 2nd | 6+39 Rx | Samantha Sy Mon, Dec 23, 2024 Nichole Mon, Dec 23, 2024 | | 3rd | 5+46 Rx | Shelli G Mon, Dec 23, 2024 | | 1st | 6:37 Rx | Justin B Mon, Dec 23, 2024 | | 2nd | 7+34 Rx | Matt A Mon, Dec 23, 2024 | | 3rd | 7+25 Rx | Mason L Mon, Dec 23, 2024 |
| Luke Sy | 6+30 Rx | | | Lindsay P | 4+65 Rx | | | Shashank g | 5+24 Rx | | | Matt A | 7+34 Rx | | | Ryan S | 6+15 Rx | | | Shashank K | 6 Rx | | | Lisa K | 5+8 | scaled- did I scale Luke😊 | | DeVonna | 5 Rx2 | | | Sam ra | 5+45 Rx | | | Chelsea B | 5+15 Rx | | | Kelley M | 6+56 Rx | | | Shelli G | 5+46 Rx | | | Dan | 6+50 Rx | | | Lindsay R | 7 | scaled | | William K | 8 Rx | | | Nichole | 6+39 Rx | | | Rees | 5+5 Rx | | | Sarah B | 5+5 Rx | | | Justin B | 6:37 Rx | | | Matthew Wo | 6 Rx | | | Steven L | 6+25 Rx | | | Charles S | 5 Rx | | | Samantha Sy | 6+39 Rx | | | Prathap | 6 Rx | | | Norm | 5+30 Rx | | | Mason L | 7+25 Rx | | | Caleb | 8+9 Rx | |
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Warm Up Monday 23 December 2024 (Time) PVC: leg swings , windmills, samson lunge with pass throughs, Cossack squats 500m row 5 push up + down dog 8 twisted cross 5 bootstrappers 8 90/90 hip rotations 3 sets: 5 push ups 5 sit ups 5 back squats 5 tempo back squats 5 back squats
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