Daily WOD
 | Sat, Jul 9 2022 |  |
 | Happy Birthday: Alaina |
| 7-9-2022 WARMUP | 7-9-2022 PARTNER WOD |
7-9-2022 WARMUP
(Time)
EMOM x 10 MINUTES (:45 ON / :15 OFF)
MIN 1 - Row EZ Pace → Row Mod Pace
MIN 2 - Cossack Squats → Bodyweight Lunges
MIN 3 - Tuck Hold → Sit-Ups
MIN 4 - Banded Pull Aparts → Banded Chest Fly
MIN 5 - Scap Push-Ups → Push-Ups
*Arrow means option to change movement in second round of warm-up
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7-9-2022 PARTNER WOD
(Calories, Rx+)
2 SETS*
AMRAP x 14 MINUTES**
- 10 Alt. DB Farmer's Lunges (Rx+ 50/35)|(Rx 35/20)
- 12 Sit-Ups
- 10 DB Floor Press
-Rest 2:00 b/t Sets-
*While P1 works through a full round, P2 completes Max Cal Row. Once a full round is complete partners switch.
**Pick up where you left off.
(Score is Total Cals)
| 1st | 310 Rx | Heather J Sat, Jul 9, 2022
Brittany G Sat, Jul 9, 2022 | | 2nd | 270 Rx | Katie E Sat, Jul 9, 2022
Amberly Sat, Jul 9, 2022 | | 3rd | 253.7 | Lindsey C Sat, Jul 9, 2022 | | 1st | 253.7 Rx+ | Thomas C Sat, Jul 9, 2022 |
| Thomas C | 253.7 Rx+ | | | Brittany G | 310 Rx | With Heather (25lb DBs) | | Heather J | 310 Rx | With Brittany (25lb DBs) | | Amberly | 270 Rx | 25 lbs -Partner with Katie/Sarah. | | Katie E | 270 Rx | 25# w/ AmBoo and Sarah | | Lindsey C | 253.7 | 20# |
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