DAILY WOD
 | Mon, Nov 7 2022 |  |
 | Happy Birthday: Tori |
| 11-7-2022 WARMUP | 11-7-2022 METCON | 11-7-2022 FINISHER |
11-7-2022 WARMUP (No Results Tracked) EMOM x 8 MINUTES* MIN 1 - :45 Bike MIN 2 - :45 Cat Cows → :45 Alt. Bird Dogs MIN 3 - 8/8 Single Arm KB Deadlift → 12 Russian KB Swings MIN 4 - 6/6 Single Arm Ring Row → 10 Ring Rows *Perform the second set of movements, as designated by the arrows, in the next 4:00 round.
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11-7-2022 METCON (Rounds, Rx+) 3 SETS AMRAP x 5 MINUTES* 18 Russian KB Swings (70/53)|(53/35) 12 Ring Rows 8/6 Cal Bike -Rest 1:00 b/t Sets- *Reset the AMRAP at the start of each set. (Score is Lowest Rounds and Reps)
| 1st | 3+5 Rx+ | Nidia Mon, Nov 7, 2022 | | 2nd | 2+31 Rx+ | Brittany G Mon, Nov 7, 2022 | | 3rd | 2+24 Rx+ | Katie E Mon, Nov 7, 2022 | | 1st | 2+26 Rx+ | Willy Mon, Nov 7, 2022 | | 2nd | 2 Rx+ | Jacob M Mon, Nov 7, 2022 | | 3rd | 2+30 Rx | Dustin Mon, Nov 7, 2022 |
| Nidia | 3+5 Rx+ | | | Brittany G | 2+31 Rx+ | Row | | Willy | 2+26 Rx+ | | | Katie E | 2+24 Rx+ | 3+9, 2+31, 2+24 | | Jacob M | 2 Rx+ | | | Carlie | 3 Rx | | | Robbie | 2+34 Rx | | | Elizabeth | 2+30 Rx | | | Diane | 2+30 Rx | | | Dustin | 2+30 Rx | | | Jeanne | 2+28 Rx | | | Kelly S | 2+28 Rx | | | Dale | 2+ 26 Rx | 2+28, 2+ 26; 2+ 30 | | Noah | 2+24 Rx | | | Maddy | 2+20 Rx | | | Mindy | 2+18 Rx | | | Stephanie | 2+16 Rx | my 1st day back, been 3 weeks | | Cooper T | 2+14 Rx | | | John O | 2+7 Rx | | | Justin T | 2 Rx | | | Laura M | 2 Rx | 2+30, 2+6, 2 | | Pam | 3 | Masters/15 | | Kristen | 2+26 | 25# | | Aniki | 2+18 | Masters/30# | | Debra | 2+17 | 20lb | | Susan | 2+13 | Masters/22# | | Denise | 2+5 | Masters/20# | | Jada | 2? | scaled | | Matt W | 1+35 | 25lb, Row |
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11-7-2022 FINISHER (No Results Tracked) 2-3 SETS 25 Banded Tricep Push-Downs 25 Banded Lat Push-Downs 25 Kneeling Banded Crunch -Rest As Needed b/t Sets- (No Measure)
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