DAILY WOD
 | Tue, Nov 29 2022 |  |
| 11-29-2022 WARMUP | 11-29-2022 STRENGTH B | 11-29-2022 STRENGTH A | 11-29-2022 METCON |
11-29-2022 WARMUP (No Results Tracked) 2 ROUNDS 4 Inch Worms + Push-Up 6 Alt. Groiners 8 Scap Pull-Ups 10 Cat Cows Into.. 3 ROUNDS 9 Barbell RDL 8/8 SA Ring Row 7 Up-Downs 6 Box Step-Overs
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11-29-2022 STRENGTH B (Weight) B) EMOM x 4 MINUTES 2 Deadlifts* *Start with the Weight from Part 1 and Build to or Above Workout Weight. (Score is Weight)
| 1st | 235 Rx | Kherri Tue, Nov 29, 2022 | | 2nd | 215 Rx | Mari Tue, Nov 29, 2022 Amberly Tue, Nov 29, 2022 | | 3rd | 195 Rx | Aidan Tue, Nov 29, 2022 Dana F Tue, Nov 29, 2022 Laura M Tue, Nov 29, 2022 | | 1st | 405 Rx | Thomas C Tue, Nov 29, 2022 | | 2nd | 385 Rx | Vince Tue, Nov 29, 2022 | | 3rd | 375 Rx | Willy Tue, Nov 29, 2022 |
| Thomas C | 405 Rx | | | Vince | 385 Rx | | | Willy | 375 Rx | | | Caleb Nu | 355 Rx | | | Jacob M | 315 Rx | | | Cole E | 315 Rx | | | Ian N | 255 Rx | | | Nicholas | 250 Rx | | | Noah | 250 Rx | | | Kherri | 235 Rx | | | Patrick | 225 Rx | | | Amberly | 215 Rx | 185-195-205-215 | | Mari | 215 Rx | | | Laura M | 195 Rx | | | Dana F | 195# Rx | | | Aidan | 195 Rx | | | Tyler V | 185 Rx | | | Cecy | 180 Rx | | | Hannah Sm | 165 Rx | | | Elizabeth | 145 Rx | | | Susie | 125 Rx | |
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11-29-2022 STRENGTH A (Weight) A) ON A 8:00 RUNNING CLOCK... Build to a Mod-Heavy 4-Rep Deadlift (Score is Weight) -Rest 2:00 b/t Part 1 & Part 2-
| 1st | 195 Rx | Kherri Tue, Nov 29, 2022 | | 2nd | 185 Rx | Laura M Tue, Nov 29, 2022 Mari Tue, Nov 29, 2022 | | 3rd | 175 Rx | Amberly Tue, Nov 29, 2022 | | 1st | 365 Rx | Thomas C Tue, Nov 29, 2022 Vince Tue, Nov 29, 2022 | | 2nd | 335 Rx | Caleb Nu Tue, Nov 29, 2022 | | 3rd | 325 Rx | Willy Tue, Nov 29, 2022 |
| Vince | 365 Rx | | | Thomas C | 365 Rx | | | Caleb Nu | 335 Rx | | | Willy | 325 Rx | | | Cole E | 295 Rx | | | Noah | 235 Rx | | | Jacob M | 225 Rx | | | Patrick | 225 Rx | | | Nicholas | 225 Rx | | | Ian N | 215 Rx | | | Kherri | 195 Rx | | | Mari | 185 Rx | | | Laura M | 185 Rx | | | Amberly | 175 Rx | | | Cecy | 165 Rx | | | Dana F | 165# Rx | | | Tyler V | 165 Rx | | | Aidan | 155 Rx | | | Elizabeth | 115 Rx | | | Susie | 105 Rx | |
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11-29-2022 METCON (Time, Rx+) 10 ROUNDS FOR TIME 2 Deadlift (315/205)|(225/155) 4 Bar Muscle-Ups 8 Box Jump Overs (24/20) (Score is Time) BMU Option 1: Jumping BMU BMU Option 2: Chest to Bar Pull-Up
| 1st | 9:25 | Aidan Tue, Nov 29, 2022 | | 2nd | 9:44 | Elizabeth Tue, Nov 29, 2022 | | 3rd | 11:53 | Dana F Tue, Nov 29, 2022 | | 1st | 8:09 Rx+ | Willy Tue, Nov 29, 2022 | | 2nd | 9:52 Rx+ | Vince Tue, Nov 29, 2022 | | 3rd | 16:34 Rx+ | Caleb Nu Tue, Nov 29, 2022 |
| Willy | 8:09 Rx+ | | | Vince | 9:52 Rx+ | | | Caleb Nu | 16:34 Rx+ | | | Aidan | 9:25 | 155/2 bmu | | Elizabeth | 9:44 | 85#, RR, 16” | | Thomas C | 11:18 | 315/2 BMU per rd | | Dana F | 11:53 | Banded chest to bar/step ups | | Cole E | 12:11 | scaled | | Mari | 12:13 | 1/2 rounds MU, 1/2 RR tore fingernail | | Hannah Sm | 12:22 | 135 bar, banded PU | | Nicholas | 12:35 | scaled | | Noah | 12:35 | 225/Chest to bar | | Cecy | 13:24 | chest to bar | | Laura M | 13:37 | 155#/box bmu | | Kherri | 14:23 | scaled | | Ian N | 14:50 | 155#, 20” | | Susie | 14:52 | 105, banded, 16” | | Tyler V | 15:11 | scaled | | Amberly | 16:07 | 185/ PU | | Jacob M | 20:00 | 1st 5 = 4 BMU, 7 rds + 4 | | Patrick | 20:20 | 225/chin |
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