DAILY WOD
 | Tue, Jul 19 2022 |  |
 | Happy Birthday: Hope |
| 7-19-2022 WARMUP | 7-19-2022 METCON | 7-19-2022 STRENGTH |
7-19-2022 WARMUP (No Results Tracked) 2 ROUNDS - 200m Run @ Mod Pace - 10/10 Leg Swings - 10 Scap Pull-Ups - :30 Hollow Hold Into… 2 ROUNDS - 100m Run @ Hard Pace - 10 Straight Leg Sit-Ups - 10 Banded Pull Aparts - 10 Banded Face Pulls
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7-19-2022 METCON (Time, Rx+) 3 SETS ON AN 8:00 RUNNING CLOCK... 400m Run 30 Weighted Sit-Ups* 20 Pull-Ups 400m Run - Rest the Remainder of the Set - *Hold DB (Athlete Choice, Moderate) in Goblet Position against chest. (Score is Slowest Set for Time)
| 1st | 5:49 Rx | Brittany G Tue, Jul 19, 2022 | | 2nd | 7:48 Rx | Cecy Tue, Jul 19, 2022 | | 3rd | 8:30 Rx | Nidia Tue, Jul 19, 2022 | | 1st | 6:07 Rx | Chase To Tue, Jul 19, 2022 | | 2nd | 6:57 Rx | Jeremy Tue, Jul 19, 2022 | | 3rd | 7:00 | Jordan Go Tue, Jul 19, 2022 Dustin Tue, Jul 19, 2022 |
| Brittany G | 5:49 Rx | 25lb | | Chase To | 6:07 Rx | 30# | | Jeremy | 6:57 Rx | | | Cecy | 7:48 Rx | 20# | | Nidia | 8:30 Rx | 20# | | Amberly | 10:10 Rx | 25# full time 30:00 | | Heather J | 5:46 | Ring Rows/25lb | | Dustin | 7:00 | scaled | | Jordan Go | 7:00 | Band pull ups | | Dana F | 8:00 | 20# | | Kristen | 8:00 | scaled | | Jesse L | 8:28 | scaled | | Elizabeth | 9:04 | 15# | | Katie E | 9:45 | 25# |
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7-19-2022 STRENGTH (Weight) 3 SETS OF (8 MIN CAP): - 12-15 PVC Banded Lat Push-Downs - 5-7 Wide Grip Pull-Ups - Rest As Needed b/t Sets - (No Measure)
| 1st | 1 Rx | Heather J Tue, Jul 19, 2022 Brittany G Tue, Jul 19, 2022 Cecy Tue, Jul 19, 2022 Nidia Tue, Jul 19, 2022 Dana F Tue, Jul 19, 2022 Amberly Tue, Jul 19, 2022 Elizabeth Tue, Jul 19, 2022 Katie E Tue, Jul 19, 2022 | | 1st | 1 Rx | Jeremy Tue, Jul 19, 2022 Chase To Tue, Jul 19, 2022 |
| Katie E | 1 Rx | | | Elizabeth | 1 Rx | | | Amberly | 1 Rx | | | Dana F | 1 Rx | | | Nidia | 1 Rx | | | Cecy | 1 Rx | | | Chase To | 1 Rx | | | Brittany G | 1 Rx | | | Heather J | 1 Rx | | | Jeremy | 1 Rx | Yesterdays strength EMOM |
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