DAILY WOD
 | Fri, Dec 9 2022 |  |
| 12-9-2022 WARMUP | 12-9-2022 METCON | 12-9-2022 POST METCON STRENGTH |
12-9-2022 WARMUP (No Results Tracked) EMOM x 5 MINUTES (:40 ON/ :20 OFF) MIN 1 - Legs Only Rowing* MIN 2 - Legs + Body Rowing MIN 3 - Full Slide Rowing (20-24 SPM) MIN 4 - Full Slide Rowing (22-26 SPM) MIN 5 - Full Slide Rowing (24-28 SPM) *Start at the Catch Position (arms extended/ slightly lean forward/ knees bent) and drive away from the fan. Stay in the leaned forward position with arms extended. Just focus on the leg drive. -Quickly Into- ON A 5:00 RUNNING CLOCK… 200m Run 25’ Walking Samson Stretches 25’ Walking Toe Touches 25’ High Knees 25’ Butt Kickers 25’ High Kicks 6-8 Burpees Over Rower
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12-9-2022 METCON (Time) 3 SETS 500/400m Row 400m Run 20 Burpees Over Rower -Rest 2:00 b/t Sets- (Score is Slowest Set)
| 1st | 5:18 Rx | Brittany G Fri, Dec 9, 2022 | | 2nd | 5:48 Rx | Kherri Fri, Dec 9, 2022 | | 3rd | 6:04 Rx | Julia F Fri, Dec 9, 2022 | | 1st | 5:30 Rx | Noah Fri, Dec 9, 2022 | | 2nd | 6:15 Rx | Patrick Fri, Dec 9, 2022 | | 3rd | 6:40 Rx | Justin T Fri, Dec 9, 2022 |
| Brittany G | 5:18 Rx | 4:55, 5:18, 5:04 | | Noah | 5:30 Rx | didn’t do last round | | Kherri | 5:48 Rx | | | Julia F | 6:04 Rx | | | Patrick | 6:15 Rx | | | Hannah Sm | 6:26 Rx | | | Sarah Y | 6:30 Rx | | | Jada | 6:32 Rx | | | Justin T | 6:40 Rx | | | Caleb No | 6:44 Rx | | | Katie E | 6:45 Rx | 6:16, 6:39, 6:45 | | Jamie | 7:01 Rx | | | Jemma | 7:02 Rx | | | Maddy | 7:06 Rx | | | Kelly S | 7:11 Rx | | | Harley | 7:19 Rx | | | Elizabeth | 7:20 Rx | | | Cooper T | 7:20 Rx | | | Amanda B | 7:30 Rx | | | Diane | 7:30 Rx | | | Matt Br | 7:38 Rx | | | Mindy | 7:39 Rx | | | Jeanne | 7:40 Rx | | | Greg U | 7:41 Rx | | | Debra | 10:00 Rx | | | Caleb Nu | 6:34 | scaled | | Taylor T | 6:40 | 12 cals on bike | | Jenn | 6:40 | 12 cals last two rounds on bike | | Aniki | 6:45 | Masters | | Denise | 7:11 | Masters | | Pam | 7:37 | Masters | | Hannah Sc | 8:03 | Bike |
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12-9-2022 POST METCON STRENGTH (Weight) 5-5-5* Bench Press *Start Light and build to Moderate. (Score is Weight)
| 1st | 120 Rx | Kherri Fri, Dec 9, 2022 | | 2nd | 95 Rx | Hannah Sm Fri, Dec 9, 2022 | | 3rd | 85 Rx | Katie E Fri, Dec 9, 2022 | | 1st | 235 Rx | Caleb No Fri, Dec 9, 2022 | | 2nd | 215 Rx | Caleb Nu Fri, Dec 9, 2022 | | 3rd | 185 Rx | Noah Fri, Dec 9, 2022 |
| Caleb No | 235 Rx | | | Caleb Nu | 215 Rx | | | Noah | 185 Rx | | | Patrick | 155 Rx | | | Kherri | 120 Rx | | | Hannah Sm | 95 Rx | | | Katie E | 85 Rx | | | Brittany G | 80 Rx | | | Kelly S | 75 Rx | | | Taylor T | 75 Rx | | | Jenn | 75 Rx | | | Mindy | 65 Rx | | | Elizabeth | 65 Rx | | | Hannah Sc | 60 Rx | |
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