DAILY WOD
 | Wed, Dec 14 2022 |  |
 | Gymversary: Trina(4) |
| 12-14-2022 WARMUP | 12-14-2022 SKILL | 12-14-2022 METCON |
12-14-2022 WARMUP (No Results Tracked) AMRAP x 4 MINUTES 40 Single Unders 10 Lunges 10 Tuck-Ups Into… AMRAP x 4 MINUTES 40 Double Unders 10 DB Goblet Lunges 10 Strict Knees to Chest
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12-14-2022 SKILL (Weight) ON A 10:00 RUNNING CLOCK... Practice Rope Climbs* *Options... Practice J-Technique Practice Spanish Wrap Practice Quick Roping Down (Advanced) (No Measure)
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12-14-2022 METCON (Reps, Rx+) EMOM x 21 MINUTES MIN 1 - 50 Double Unders* MIN 2 - 16 Alt. DB Goblet Lunge (Athlete Choice, Heavy) MN 3 - :50 Max Rope Climbs *Rx+ Option to increase by 5 each round. (Score is Total Reps of Rope Climbs) Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb) Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)
| 1st | 9 Rx+ | Brittany G Wed, Dec 14, 2022 | | 2nd | 15 Rx | Mari Wed, Dec 14, 2022 | | 3rd | 6 Rx | Amberly Wed, Dec 14, 2022 | | 1st | 18 Rx+ | Willy Wed, Dec 14, 2022 | | 2nd | 20 Rx | Thomas C Wed, Dec 14, 2022 | | 3rd | 19 | Matt W Wed, Dec 14, 2022 |
| Willy | 18 Rx+ | | | Brittany G | 9 Rx+ | | | Thomas C | 20 Rx | | | Mari | 15 Rx | 20# | | Amberly | 6 Rx | | | Harley | 21 | DU practice, RC practice, 25# | | Julia F | 20 | Rope lowers | | Matt W | 19 | Scaled | | Ian N | 18 | Singles, 25# | | Jeanne | 17 | Rope lowers | | Breanna | 15 | DU practice, RC practice, 30# goblet squats | | Sarah Y | 14 | Singles, 15# for 1/2 rounds | | Lindsey C | 14 | Combo Single/Double, 20# | | Susie | 12 | Rope lowers | | Elizabeth | 11 | 100 singles, no weight lunge, 1/2 rope climbs | | Matt Br | 11 | Missed a few DU's | | Cecy | 11 | Combo single/double, 20# | | Hope | 10.5 | Singles, 25# | | Cooper T | 10 | Pull up option | | Maddy | 7 | Singles/doubles | | Justice | 7 | DU practice, 40# | | Debra | Did it! | Scaled | | Katie E | BURPEES | …and more burpees |
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