DAILY WOD
 | Wed, Feb 13 2019 |  |
| 2/13/19 Strength | 2/13/19 Metcon |
2/13/19 Strength (Weight) Front Squat 5-5-3-3-2-1 Start moderately, end heavy. (20 min.) 5x10-12 weighted hip thrusts between sets of front squat
| 1st | 175 Rx | Mari Wed, Feb 13, 2019 | | 2nd | 165 Rx | Lindsey H Wed, Feb 13, 2019 | | 3rd | 145(2) Rx | Emily Br Wed, Feb 13, 2019 | | 1st | 285 Rx | Hank Wed, Feb 13, 2019 | | 2nd | 275 Rx | Thomas C Wed, Feb 13, 2019 | | 3rd | 255x2 Rx | Caleb Nu Wed, Feb 13, 2019 |
| Hank | 285 Rx | | | Thomas C | 275 Rx | | | Caleb Nu | 255x2 Rx | | | Tim A | 225 Rx | | | Matt Br | 205 Rx | | | Nick Ga | 195 Rx | | | Mari | 175 Rx | | | Brian | 175 Rx | | | Chase To | 170 Rx | | | Greg U | 165 Rx | | | Lindsey H | 165 Rx | | | Emily Br | 145(2) Rx | | | Dale | 145 Rx | | | Robbie | 145 Rx | | | Dana F | 135 Rx | | | Laura M | 130 Rx | 90% of 1 rep | | Amberly | 130 Rx | | | Erika R | 120 Rx | | | Jamie | 110 Rx | | | Ian A | 110 Rx | | | Renee | 105 Rx | | | Elizabeth | 85 Rx | | | Trina | 85 Rx | | | Pam | 77 Rx | | | Alice | 70 Rx | | | Susan | 50 Rx | | | Teri | 25 Rx | |
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2/13/19 Metcon (Rounds) Amrap in 10: 3 strict HSPU 6 squat cleans, 135/95 12 box step ups and overs with plate, 45/25 (do not have to come to full extension on top of box)
| 1st | 5+3 Rx | Robbie Wed, Feb 13, 2019 | | 2nd | 3+3 Rx | Erika R Wed, Feb 13, 2019 | | 3rd | 76. 4 + 4 | Laura M Wed, Feb 13, 2019 | | 1st | 4+12 Rx | Tim A Wed, Feb 13, 2019 | | 2nd | 4+11 Rx | Caleb Nu Wed, Feb 13, 2019 | | 3rd | 4+8 Rx | Hank Wed, Feb 13, 2019 |
| Robbie | 5+3 Rx | | | Tim A | 4+12 Rx | | | Caleb Nu | 4+11 Rx | 4” Deficit HSPU | | Hank | 4+8 Rx | | | Chase To | 4+3 Rx | | | Thomas C | 3+17 Rx | | | Erika R | 3+3 Rx | | | Laura M | 76. 4 + 4 | 1 abmat, 85 lbs, 9 reps on step up | | Mari | 6+5 | 1am | | Emily Br | 5+9 | 2 am | | Lindsey H | 5+3 | Bar hspu | | Amberly | 5 | 2 am | | Alice | 4+21 | Not Rx | | Elizabeth | 4+20 | Not Rx | | Renee | 4+14 | 2ab mats/55# | | Jamie | 4+7 | 65/1 am | | Connie | 4+6 | L1 lurong | | Matt Br | 4+3 | Pike | | Pam | 4+3 | Not Rx | | Susan | 3+16 | Not Rx | | Dana F | 3+14 | 75/pike | | Trina | 3+13 | SP/45 | | Dale | 3+9 | 95# | | Ian A | 3+6 | Not Rx | | Brian | 3+4 | 115# | | Greg U | 3 | Not Rx | | Teri | 3 | KPU, PWR. CL., 12”/10# | | Nick Ga | 3 | Handstand hold/ 115# |
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