DAILY WOD
 | Mon, Dec 5 2022 |  |
| 12-5-22 warm up | 12-5-22 Strength | 12-5-22 Metcon |
12-5-22 warm up (No Results Tracked) 200m jog 2 Rounds 8 Samson Lunges 8 Bird Dogs 8 Scap Pull-ups Into 2-3 Rounds 8 Alt. Medball Lunge+Press 8 Alt. Medball Cossack Squats 8 Medball Sit-ups
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12-5-22 Strength (Weight) 5-5-5 Back Squat Start light, work to moderate
| 1st | 190 Rx | Kherri Mon, Dec 5, 2022 | | 2nd | 185 Rx | Katie E Mon, Dec 5, 2022 | | 3rd | 150 Rx | Breanna Mon, Dec 5, 2022 Brittany G Mon, Dec 5, 2022 | | 1st | 315 Rx | Caleb Nu Mon, Dec 5, 2022 | | 2nd | 300 Rx | Willy Mon, Dec 5, 2022 | | 3rd | 275 Rx | Vince Mon, Dec 5, 2022 Thomas C Mon, Dec 5, 2022 |
| Caleb Nu | 315 Rx | | | Willy | 300 Rx | | | Thomas C | 275 Rx | | | Vince | 275 Rx | | | Cooper T | 255 Rx | | | Wade | 225 Rx | | | Justin T | 215 Rx | | | Kherri | 190 Rx | | | Nicholas | 190 Rx | | | Katie E | 185 Rx | | | Dale | 185 Rx | | | Greg U | 175 Rx | | | Tyler V | 175 Rx | | | Bob C | 165 Rx | | | Noah | 160 Rx | | | Dustin | 155 Rx | | | Brittany G | 150 Rx | | | Breanna | 150 Rx | | | Jenn | 135 Rx | | | Carlie | 135 Rx | | | Robbie | 130 Rx | | | Patrick | 125 Rx | | | Jamie | 125 Rx | | | Harley | 125 Rx | | | Amanda B | 125 Rx | | | Laura M | 125 Rx | | | Jeanne | 120 Rx | | | Maddy | 120 Rx | | | Aidan | 115 Rx | 4 x 10 | | Gabrielle | 105 Rx | | | Mindy | 105 Rx | | | Elizabeth | 95 Rx | | | Jada | 90 Rx | | | Susie | 90 Rx | | | Diane | 90 Rx | | | Debra | 85 Rx | | | Kelly S | 85 Rx | | | Stephanie | 85 Rx | | | Hope | 85 Rx | | | Pam | 75 Rx | | | Hannah Sc | 75 Rx | | | Jemma | 55 Rx | | | Aniki | 40 Rx | | | Susan | 40 Rx | |
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12-5-22 Metcon (Reps, Rx+) EMOMx20 Min 1-2:AMRAP of 8 Burpees + 12 Toes-to-Bar* Min 3:MAX Wall balls (20/14)|(14/10) Min 4:Rest Score is total number of reps *Pick up where you left off in the AMRAP Aim for a tough but sustainable pace
| 1st | 250 Rx+ | Kherri Mon, Dec 5, 2022 | | 2nd | 225 Rx+ | Brittany G Mon, Dec 5, 2022 | | 3rd | 224 Rx+ | Jamie Mon, Dec 5, 2022 | | 1st | 340 Rx+ | Willy Mon, Dec 5, 2022 | | 2nd | 284 Rx+ | Vince Mon, Dec 5, 2022 | | 3rd | 246 Rx+ | Thomas C Mon, Dec 5, 2022 |
| Willy | 340 Rx+ | | | Vince | 284 Rx+ | | | Kherri | 250 Rx+ | | | Thomas C | 246 Rx+ | | | Caleb Nu | 242 Rx+ | | | Brittany G | 225 Rx+ | | | Jamie | 224 Rx+ | | | Diane | 195 Rx+ | | | Patrick | 188 Rx+ | | | Noah | 186 Rx+ | | | Mindy | 176 Rx+ | | | Dale | 273 Rx | | | Wade | 236 Rx | | | Dustin | 231 Rx | | | Jada | 228 Rx | | | Kelly S | 211 Rx | | | Amanda B | 206 Rx | Modified TTBs | | Greg U | 201 Rx | 14#/ST2B | | Hope | 198 Rx | | | Harley | 197 Rx | | | Justin T | 195 Rx | | | Jenn | 194 Rx | | | Nicholas | 185 Rx | | | Gabrielle | 175 Rx | 12# wall ball | | Breanna | 170 Rx | Modified TTBs | | Elizabeth | 291 | Straight leg sit-ups, PP WB | | Tyler V | 253 | scaled | | Maddy | 239 | knee raise | | Jeanne | 235 | 10#/FT2B | | Bob C | 235 | 14#/KR | | Carlie | 235 | V-ups/14lb | | Jemma | 234 | Prom wall balls | | Cooper T | 231 | 20#/KR | | Aidan | 212 | KR | | Susie | 206 | 10#/KR | | Stephanie | 206 | Modified wall balls and TTBs | | Katie E | 192 | 14#/KR | | Susan | 180 | #6/KR | | Hannah Sc | 171 | Scaled | | Pam | 145 | 8#/FT2B | | Aniki | many reps | scaled |
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