DAILY WOD
 | Fri, Jan 8 2021 |  |
| 1-8-21 Conditioning | 1-8-21 Friday Tabata | Friday 1-8-21 Strength |
1-8-21 Conditioning (Reps) Alt. emom for 9: 1: 30-40 sec hollow hold 2. 20 hollow rocks 3. 20-30 RT with plate
| Dale | 20 for hollow;30 for twist Rx | | | Brittany G | Did the whole thing Rx | | | Justin U | Yes Rx | 45lb plate for all 3 movements | | Jamie | Rx Rx | | | Carlie | Rx Rx | | | Greg U | Rx Rx | | | Justin T | All | scaled | | Justice | All | scaled | | Diane | All | scaled | | Abbie W | All | scaled | | Dana F | All | scaled | | Susan | All | scaled | | Alice | All | scaled | | Erika R | Rx Rx | | | Cecy | Rx Rx | | | Dylan H | Rx Rx | | | Tim A | Rx Rx | |
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1-8-21 Friday Tabata (Reps) 4 min. tabata of bottom to bottom air squats Perform air squats for 20 sec. Hold an active bottom position in the air squat for the 10 sec. of 'rest'
| 1st | 115 Rx | Jamie Fri, Jan 8, 2021 | | 2nd | 114 Rx | Brittany G Fri, Jan 8, 2021 | | 3rd | 112 Rx | Cecy Fri, Jan 8, 2021 | | 1st | 112 Rx | Tim A Fri, Jan 8, 2021 | | 2nd | 110 Rx | Thomas C Fri, Jan 8, 2021 | | 3rd | 100 Rx | Dylan H Fri, Jan 8, 2021 |
| Jamie | 115 Rx | | | Brittany G | 114 Rx | | | Cecy | 112 Rx | | | Tim A | 112 Rx | | | Thomas C | 110 Rx | | | Erika R | 100 Rx | | | Dylan H | 100 Rx | | | Justin T | 96 Rx | | | Diane | 91 Rx | | | Justice | 90 Rx | | | Dana F | 85 Rx | | | Greg U | 82 Rx | | | Abbie W | 79 Rx | | | Justin U | 75 Rx | | | Carlie | 72 Rx | | | Dale | 70 Rx | | | Bob W | 65 Rx | | | Alice | 65 Rx | | | Susan | 63 Rx | | | Nidia | 57 Rx | |
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Friday 1-8-21 Strength (Weight) Back Squat 5x3@.8 (15 min)
| 1st | 185 Rx | Nidia Fri, Jan 8, 2021 | | 2nd | 165# Rx | Erika R Fri, Jan 8, 2021 | | 3rd | 160 Rx | Brittany G Fri, Jan 8, 2021 | | 1st | 300 Rx | Thomas C Fri, Jan 8, 2021 | | 2nd | 295 Rx | Justin U Fri, Jan 8, 2021 | | 3rd | 265 Rx | Justin T Fri, Jan 8, 2021 |
| Thomas C | 300 Rx | | | Justin U | 295 Rx | | | Justin T | 265 Rx | | | Chase To | 210# Rx | | | Tim A | 205# Rx | | | Nidia | 185 Rx | | | Greg U | 170# Rx | | | Bob W | 165 Rx | | | Dale | 165 Rx | | | Erika R | 165# Rx | | | Brittany G | 160 Rx | | | Jamie | 150# Rx | | | Robbie | 150 Rx | | | Dylan H | 140# Rx | | | Mindy | 135 Rx | | | Dana F | 130 Rx | | | Abbie W | 125 Rx | | | Carlie | 125# Rx | | | Cecy | 125# Rx | | | Diane | 110 Rx | | | Justice | 105 Rx | | | Alice | 65 Rx | | | Susan | 55 Rx | |
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