DAILY WOD
 | Tue, Oct 11 2022 |  |
| 10-11-2022 WARMUP | 10-11-2022 STRENGTH | 10-11-2022 METCON |
10-11-2022 WARMUP (No Results Tracked) 2 ROUNDS (4:00 CAP) 8 Alt. Samson Lunges 8 Alt. Cossack Squats 8 Cat Cows 8 Twisted Scorpions Into… AMRAP x 5 MINUTES :30 Bike @ Mod Hard Pace 8 Jump Squats 8 Alt. V-Ups 8 Step-Ups* *Option to switch to Box Jumps @2:30.
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10-11-2022 STRENGTH (Weight) Front Squat 4-4-2 *Start Heavy and end Heavy+. (Score is Weight) Week 6 of 9
| 1st | 205 Rx | Nidia Tue, Oct 11, 2022 | | 2nd | 185 Rx | Katie E Tue, Oct 11, 2022 | | 3rd | 175 Rx | Kherri Tue, Oct 11, 2022 Amberly Tue, Oct 11, 2022 | | 1st | 290 Rx | Vince Tue, Oct 11, 2022 | | 2nd | 285 Rx | Willy Tue, Oct 11, 2022 | | 3rd | 225 Rx | Andrew Tue, Oct 11, 2022 Jacob M Tue, Oct 11, 2022 |
| Vince | 290 Rx | | | Willy | 285 Rx | | | Jacob M | 225 Rx | | | Andrew | 225 Rx | | | Nidia | 205 Rx | | | Ian N | 190 Rx | | | Katie E | 185 Rx | 🎶 I don’t do the most, but I do a lot. | | Jordan Go | 185 Rx | | | Amberly | 175 Rx | | | Kherri | 175 Rx | | | Mari | 165 Rx | | | Brittany G | 165 Rx | | | Dustin | 145 Rx | | | Noah | 145 Rx | PROM | | Patrick | 135 Rx | PROM | | Aidan | 135 Rx | | | Susie | 115 Rx | | | Greg B | 115 Rx | | | Cecy | 85 Rx | | | Julia F | 85 Rx | | | Hannah Sc | 70 Rx | | | Dana F | 125 | 1 rep |
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10-11-2022 METCON (Rounds) AMRAP x 15 MINUTES 15/12 Cal Bike 30 Alt. Mountain Climbers 15 Box Jump (24/20) 30 SL KB Deadlift (35/26) (Score is Rounds + Reps)
| 1st | 5 + 1 Rx | Nidia Tue, Oct 11, 2022 | | 2nd | 4+33 Rx | Brittany G Tue, Oct 11, 2022 | | 3rd | 4 + 11 Rx | Amberly Tue, Oct 11, 2022 | | 1st | 5 Rx | Willy Tue, Oct 11, 2022 | | 2nd | 4+1 Rx | Vince Tue, Oct 11, 2022 | | 3rd | 4 Rx | Dustin Tue, Oct 11, 2022 |
| Nidia | 5 + 1 Rx | 30# kb | | Willy | 5 Rx | | | Brittany G | 4+33 Rx | 30lb KB | | Amberly | 4 + 11 Rx | | | Heather J | 4+10 Rx | 30lb KB | | Vince | 4+1 Rx | | | Dustin | 4 Rx | | | Noah | 3+86 Rx | | | Jacob M | 3 + 62 Rx | | | Julia F | 3+57 Rx | | | Patrick | 3+57 Rx | | | Kherri | 3+55 Rx | | | Jordan Go | 3+14 Rx | | | Aidan | 3+9 Rx | | | Dana F | 3+5 Rx | | | Mari | 4 + 30 | rowing, 30# | | Katie E | 4 + 28 | 20” step ups | | Elizabeth | 4 | 6 cal, 15, step ups | | Hannah Sm | 4 | Step ups | | Cecy | 3 + 59 | step ups | | Ian N | 3 + 24 | 25# | | Greg B | 2+60 | MOD | | Hannah Sc | 2+60 | 20# | | Andrew | N/A | MODWOD |
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