DAILY WOD
 | Wed, Jul 13 2022 |  |
 | Happy Birthday: Cole H & Jake D |
| 7-13-2022 WARMUP | 7-13-2022 SKILL WORK PART A | 7-13-2022 METCON | 7-13-2022 SKILL WORK PART B |
7-13-2022 WARMUP (No Results Tracked) AMRAP x 3 MINUTES - 5 Up-Downs - 5 Scap Pull-Ups - 5 Ring Rows - :30 Plank Hold Into… AMRAP x 3 MINUTES - 3 Barbell RDL - 3 Barbell Bent Over Row - 3 Barbell High Pulls - 3/3 Elbow Punches
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7-13-2022 SKILL WORK PART A (No Results Tracked) 2 SETS OF: - 7-10 False Grip Ring Rows - :10 Top of the Ring Hold - :10 Bottom of the Ring Hold -Rest As Needed b/t Sets- Into... 2 SETS OF: - 3 Ring Transition Drills -Rest As Needed b/t Sets-
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7-13-2022 METCON (Rounds, Rx+) 10 MINUTE AMRAP OF: 1-2-3-and so on... - Ring Muscle-Ups - Power Cleans (Rx+ 205/145)|(Rx 145/100) MU Option 1: Jumping Muscle-Up MU Option 2: Burpee Chest to Bar Pull-Up
| 1st | 8+9 dips | Debra Wed, Jul 13, 2022 | | 2nd | 8 | Robbie Wed, Jul 13, 2022 Pam Wed, Jul 13, 2022 | | 3rd | 7+11 | Katie E Wed, Jul 13, 2022 | | 1st | 6+2 Rx+ | Caleb Nu Wed, Jul 13, 2022 | | 2nd | 6+1 Rx+ | Thomas C Wed, Jul 13, 2022 | | 3rd | 2 Rx+ | Jeremy Wed, Jul 13, 2022 |
| Caleb Nu | 6+2 Rx+ | | | Thomas C | 6+1 Rx+ | | | Jeremy | 2 Rx+ | DNF - thumb injury | | Debra | 8+9 dips | 45#, ring rows & dips | | Pam | 8 | RMU Transitions, 35# | | Robbie | 8 | RMU transitions/100 | | Dale | 7+12 | J. BMU (24); 105# | | Katie E | 7+11 | 100#, burpee jumping pull ups | | Alice | 7+8 | RMU Transitions, 55# | | Jamie | 7+5 | RMU tran/100# | | Elizabeth | 7+3 | 75#, burpee jumping chest to bars | | Laura M | 7 + 3 | 100# MU Ring transition | | Alison | 7 | 75#, ring rows /banded dips | | Matias | 7 | 115#, ring row/banded dips | | Dustin | 7 | Box BMU/105 | | Sarah Y | 7 | RMU transitions/65 | | Stephanie | 6+7 | 85lbs/MU transitions | | Matt Br | 6+6 | 145#. Burped ring pull ups | | Kristen | 6+6 | 60lbs/MU transitions | | Carlie | 6+5 | Box BMU/95 | | Denise | 6+3 | RMU Transitions, 45# | | Lindsey H | 6+1 | RMU Transitions, 125# | | Greg U | 6 | 125#, jumping bar muscle ups | | Amberly | 6 | 115#, burpee ring pull ups | | Nidia | 5+11 | RMU Transitions, 145# | | Brittany G | 5+9 | MU practice/105lbs (Body = crippled from yesterday 😄) | | Jesse L | 5+9 | 165lbs/MU transitions |
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