DAILY WOD
 | Mon, Jul 11 2022 |  |
| 7-11-2022 WARMUP | 7-11-2022 STRENGTH | 7-11-2022 METCON |
7-11-2022 WARMUP (No Results Tracked) 3:00 Cal Bike* Into… 2-3 ROUNDS OF: - 8 Long Lunge + PVC Pass Thru - 8 Scarecrow Snatch - 8 Snatch Grip PVC DL + Upright Row (Option to use BB R2-3) - 8 Air Squats w/ :01 Pause at Bottom** *MIN 1 - EZ Pace / MIN 2 - Mod Pace / MIN 3 - Mod+ Pace. **R2-3 = PVC Overhead Squats
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7-11-2022 STRENGTH (Weight) EVERY 1:30 x 6 SETS - 1 Power Snatch + - 1 Hang Power Snatch + - 1 Overhead Squat *Start Light and build to a MODERATE weight.
| 1st | 100# Rx | Nidia Mon, Jul 11, 2022 | | 2nd | 85 Rx | Jamie Mon, Jul 11, 2022 Amberly Mon, Jul 11, 2022 Brittany G Mon, Jul 11, 2022 | | 3rd | 80 Rx | Laura M Mon, Jul 11, 2022 Robbie Mon, Jul 11, 2022 | | 1st | 185 Rx | Thomas C Mon, Jul 11, 2022 | | 2nd | 175 Rx | Caleb Nu Mon, Jul 11, 2022 | | 3rd | 165 Rx | Jeremy Mon, Jul 11, 2022 |
| Thomas C | 185 Rx | | | Caleb Nu | 175 Rx | | | Jeremy | 165 Rx | | | Matias | 125 Rx | | | Jesse L | 115 Rx | | | Greg U | 105 Rx | | | Jordan Go | 105 Rx | | | Donnie | 105 Rx | | | Nidia | 100# Rx | | | Brittany G | 85 Rx | | | Amberly | 85 Rx | | | Dale | 85 Rx | | | Gabriel | 85 Rx | | | Jamie | 85 Rx | | | Robbie | 80 Rx | | | Laura M | 80 Rx | | | Carlie | 75 Rx | | | Mindy | 70 Rx | | | Matt W | 65 Rx | | | Rylan | 65 Rx | | | Dana F | 60 Rx | | | Sarah Y | 60 Rx | | | Elizabeth | 50 Rx | | | Diane | 50 Rx | | | Alison | 50 Rx | | | Kelly S | 40 Rx | | | Kristen | 35 Rx | | | Pam | 30# Rx | | | Alice | 25# Rx | | | Denise | 15# Rx | | | Debra | 50 | Cleans |
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7-11-2022 METCON (Time, Rx+) 10 ROUNDS FOR TIME OF: - 12/10 Cal Bike - 7 Hang Squat Snatch (Rx+: 75/55)|(Rx: 65/45) ~ 15:00-20:00 workout
| 1st | 19:49 Rx+ | Brittany G Mon, Jul 11, 2022 | | 2nd | 21:38 Rx+ | Nidia Mon, Jul 11, 2022 | | 3rd | 22:10 Rx+ | Amberly Mon, Jul 11, 2022 | | 1st | 14:06 Rx+ | Thomas C Mon, Jul 11, 2022 | | 2nd | 14:38 Rx+ | Jeremy Mon, Jul 11, 2022 | | 3rd | 28:28 Rx+ | Caleb Nu Mon, Jul 11, 2022 |
| Thomas C | 14:06 Rx+ | | | Jeremy | 14:38 Rx+ | | | Brittany G | 19:49 Rx+ | | | Nidia | 21:38 Rx+ | | | Amberly | 22:10 Rx+ | | | Caleb Nu | 28:28 Rx+ | Death came on swift wings | | Laura M | 32:02 Rx+ | | | Matias | 21:08 Rx | | | Robbie | 22:30 Rx | | | Alice | 23:32 Rx | Masters | | Jordan Go | 23:40 Rx | 200 m runs | | Greg U | 26:42 Rx | | | Donnie | 32:49 Rx | | | Debra | 7:45 | 3 rounds/35# cleans | | Elizabeth | 13:32 | #35,run 200m,7rounds | | Pam | 16:40 | 7 rounds, Masters | | Jamie | 17:01 | 45#/7 rounds | | Dana F | 19:30 | 7 rounds, 35# | | Carlie | 19:59 | 35# | | Jesse L | 22:03 | 45# | | Diane | 22:11 | 200m run/25# | | Alison | 22:36 | 25# | | Dale | 23:14 | 55# | | Mindy | 24:30 | 35# | | Sarah Y | 25:19 | 200 m run/35# | | Kelly S | 25:51 | 35/25# | | Denise | 26:05 | Masters | | Kristen | 27:09 | 25# | | Matt W | 28:33 | 10 cals, 35# | | Rylan | 29:32 | 10c/35# | | Gabriel | 36:37 | 55# |
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