DAILY WOD
 | Fri, Dec 2 2022 |  |
| 12-2-2022 WARMUP | 12-2-2022 STRENGTH | 12-2-2022 METCON |
12-2-2022 WARMUP (No Results Tracked) AMRAP x 4 MINUTES 4 Burpees 6 Alt. Lunges 8 Glute Bridge-Ups Into… 1-2 ROUNDS (Time Permitting) 6 Clean Deadlifts 6 Hang High Pulls 6 Hang Muscle Clean + Elbow Punches 4 Clean Drop Drills* *1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position.
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12-2-2022 STRENGTH (Weight) EVERY 1:30 x 6 SETS* 1 Power Clean + 2 Hang Power Cleans *Start Light and build past workout weight. (Score is Weight)
| 1st | 165 Rx | Kherri Fri, Dec 2, 2022 | | 2nd | 135 Rx | Mari Fri, Dec 2, 2022 | | 3rd | 120 Rx | Julia F Fri, Dec 2, 2022 | | 1st | 245 Rx | Jeremy Fri, Dec 2, 2022 | | 2nd | 205 Rx | Willy Fri, Dec 2, 2022 Jacob M Fri, Dec 2, 2022 Cooper T Fri, Dec 2, 2022 | | 3rd | 200 Rx | Shane H Fri, Dec 2, 2022 |
| Jeremy | 245 Rx | | | Cooper T | 205 Rx | | | Jacob M | 205 Rx | | | Willy | 205 Rx | | | Shane H | 200 Rx | | | John O | 185 Rx | | | Justin T | 165 Rx | | | Kherri | 165 Rx | | | Ian N | 155 Rx | | | Noah | 155 Rx | | | Mari | 135 Rx | | | Matt Br | 135 Rx | | | Dale | 135 Rx | | | Bob C | 130 Rx | | | Patrick | 125 Rx | | | Julia F | 120 Rx | | | Katie E | 115 Rx | | | Mindy | 115 Rx | | | Robbie | 110 Rx | | | Laura M | 105 Rx | | | Aidan | 105 Rx | | | Hannah Sm | 100 Rx | | | Dustin | 95 Rx | | | Cecy | 95 Rx | | | Dana F | 90 Rx | | | Diane | 85 Rx | | | Jada | 85 Rx | | | Stephanie | 85 Rx | first day back after 2 weeks! | | Eliana | 85 Rx | | | Elizabeth | 80 Rx | | | Kelly S | 80 Rx | | | Jeanne | 80 Rx | | | Pam | 65 Rx | | | Jemma | 45 Rx | | | Susan | 45 Rx | | | Aniki | 30 Rx | | | Brittany G | 180 | Yesterday’s back squats | | Susie | 125 | Yesterday’s back squats / PR! |
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12-2-2022 METCON (Time, Rx+) FOR TIME 27-21-15-9 Power Clean (135/95)|(95/65) Ring Dip or HR Push-up (Score is Time)
| 1st | 11:27 Rx+ | Katie E Fri, Dec 2, 2022 | | 2nd | 13:02 Rx+ | Kherri Fri, Dec 2, 2022 | | 3rd | 8:42 Rx | Aidan Fri, Dec 2, 2022 | | 1st | 9:46 Rx+ | Jeremy Fri, Dec 2, 2022 | | 2nd | 10:20 Rx+ | Willy Fri, Dec 2, 2022 | | 3rd | 12:31 Rx+ | Cooper T Fri, Dec 2, 2022 |
| Jeremy | 9:46 Rx+ | HRPU | | Willy | 10:20 Rx+ | Ring Dips | | Katie E | 11:27 Rx+ | HRPU | | Cooper T | 12:31 Rx+ | HRPU | | Kherri | 13:02 Rx+ | | | Aidan | 8:42 Rx | | | Hannah Sm | 9:29 Rx | HRPU | | John O | 9:36 Rx | | | Noah | 10:12 Rx | | | Dana F | 10:26 Rx | | | Shane H | 10:46 Rx | | | Justin T | 10:50 Rx | HRPU | | Laura M | 10:54 Rx | HRPU | | Jeanne | 11:51 Rx | HRPU | | Patrick | 15:22 Rx | | | Julia F | 8:25 | Hang pc | | Dale | 9:05 | 85#; HRPU | | Mari | 9:09 | 65#, banded ring dips | | Elizabeth | 9:20 | #45 | | Aniki | 9:46 | 25#, box pushups | | Jemma | 9:55 | 35#, HRPU | | Matt Br | 10:15 | 75#, HRPU | | Pam | 10:37 | 45#, mixed ring dips/HRPU | | Eliana | 10:57 | 55#/some knees | | Kelly S | 11:00 | 55#, mixed ring dips/HRPU | | Robbie | 11:02 | 65#, mixed dips/HRPU | | Jada | 11:20 | 55#, HRPU | | Susan | 11:23 | 35#, HRPU | | Diane | 12:47 | 45#, mixed banded ring dips/HRPU | | Ian N | 12:50 | 85#, mixed Banded ring dips/HRPU | | Bob C | 13:34 | 85#, mixed bar dips/HRPUS | | Stephanie | 13:36 | 55# / HRPU | | Mindy | 13:52 | 55#, mixed ring dips/HRPU | | Dustin | 13:54 | 85#, ring dips/HRPU | | Susie | Yesterdays WOD | 2:01 Scaled | | Brittany G | Yesterdays WOD | 1:40 RX+ | | Cecy | NFT | 65# HPC, Dips (15:43 with lots of interruptions) |
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