DAILY WOD
 | Tue, Nov 8 2022 |  |
| 11-8-2022 WARMUP | 11-8-2022 STRENGTH | 11-8-2022 METCON |
11-8-2022 WARMUP (No Results Tracked) ON A 8:00 RUNNING CLOCK… 2 ROUNDS 8 Samson Lunges 8 Bootstrappers 8 Cat Cows 8 Bird Dogs Into… 2-3 ROUNDS (Time Permitting) 6 Wall Ball Front Squats 6 Wall Ball Strict Press 6 Up-Downs 6 Slow Tuck-Ups
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11-8-2022 STRENGTH (Weight) 6-6-6 (22X1)* Tempo Back Squat *Start Light and build to Moderate. Remember Reading Tempo... 1st Number is 'Down Portion' 2nd Number is 'Down Position' 3rd Number is 'Up Portion' 4th Number is 'Up Position' (Score is Weight)
| 1st | 185 Rx | Kherri Tue, Nov 8, 2022 Nidia Tue, Nov 8, 2022 | | 2nd | 145 Rx | Katie E Tue, Nov 8, 2022 | | 3rd | 135 Rx | Mari Tue, Nov 8, 2022 | | 1st | 245 Rx | Thomas C Tue, Nov 8, 2022 | | 2nd | 240 Rx | Caleb Nu Tue, Nov 8, 2022 Willy Tue, Nov 8, 2022 | | 3rd | 185 Rx | John O Tue, Nov 8, 2022 |
| Thomas C | 245 Rx | | | Willy | 240 Rx | | | Caleb Nu | 240 Rx | | | Nidia | 185 Rx | | | John O | 185 Rx | | | Kherri | 185 Rx | | | Will | 175 Rx | | | Shane H | 175 Rx | | | Cole E | 165 Rx | | | Ian N | 150 Rx | | | Katie E | 145 Rx | | | Mari | 135 Rx | | | Hannah Sm | 125 Rx | | | Robbie | 125 Rx | | | Brittany G | 120 Rx | | | Cecy | 105 Rx | | | Laura M | 105 Rx | | | Patrick | 95 Rx | | | Dana F | 95 Rx | | | Noah | 95 Rx | Recovery Movement | | Susie | 85 Rx | | | Diane | 85 Rx | | | Amberly | 85 Rx | 1/2 Recovery |
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11-8-2022 METCON (Time, Rx+) 5 ROUNDS FOR TIME 20 Wall Balls (20/14)|(14/10) 20 Burpees (Score is Time)
| 1st | 11:44 Rx+ | Nidia Tue, Nov 8, 2022 | | 2nd | 11:52 Rx+ | Kherri Tue, Nov 8, 2022 | | 3rd | 11:54 Rx+ | Mari Tue, Nov 8, 2022 | | 1st | 10:34 Rx+ | Willy Tue, Nov 8, 2022 | | 2nd | 12:48 Rx+ | Thomas C Tue, Nov 8, 2022 | | 3rd | 13:59 Rx+ | Noah Tue, Nov 8, 2022 |
| Willy | 10:34 Rx+ | | | Nidia | 11:44 Rx+ | | | Kherri | 11:52 Rx+ | | | Mari | 11:54 Rx+ | | | Thomas C | 12:48 Rx+ | | | Brittany G | 12:55 Rx+ | | | Noah | 13:59 Rx+ | | | Shane H | 14:48 Rx+ | | | Caleb Nu | 15:04 Rx+ | | | John O | 16:25 Rx+ | | | Diane | 18:15 Rx+ | | | Katie E | 18:36 Rx+ | | | Cecy | 15:07 Rx | | | Cole E | 15:32 Rx | | | Will | 16:35 Rx | | | Patrick | 16:47 Rx | | | Laura M | 17:20 Rx | | | Ian N | 17:30 Rx | | | Dana F | 17:55 Rx | | | Susie | 19:17 Rx | | | Amberly | 16:11 | 10 lb WB & modified burpees. 1/2 recovery |
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