DAILY WOD
 | Thu, Dec 15 2022 |  |
| 12-15-2022 STRENGTH | 12-15-2022 METCON | 12-15-2022 COOL DOWN | 12-15-2022 WARMUP |
12-15-2022 STRENGTH (Weight) EMOM x 8 MINUTES 3 TNG Power Snatches* *Start Light and build to Moderate. (Score is Weight)
| 1st | 85 Rx | Mari Thu, Dec 15, 2022 Maddy Thu, Dec 15, 2022 | | 2nd | 75 Rx | Laura M Thu, Dec 15, 2022 | | 3rd | 70 Rx | Katie E Thu, Dec 15, 2022 | | 1st | 175 Rx | Jeremy Thu, Dec 15, 2022 | | 2nd | 120 Rx | Dale Thu, Dec 15, 2022 | | 3rd | 105 Rx | Matias Thu, Dec 15, 2022 |
| Jeremy | 175 Rx | | | Dale | 120 Rx | | | Matias | 105 Rx | | | Ian N | 100 Rx | | | Maddy | 85 Rx | | | Mari | 85 Rx | | | Laura M | 75 Rx | | | Katie E | 70 Rx | | | Kelly S | 60 Rx | | | Dana F | 55 Rx | | | Elizabeth | 50 Rx | | | Alison | 50 Rx | | | Cecy | Atl Wod Rx | Bench 105#, DL 200#, 70# TNG PS |
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12-15-2022 METCON (Time, Rx+) FOR TIME* 1-2-3-4-5-6-7-8-9-10 Power Snatches (95/65)|(65/45) 10-9-8-7-6-5-4-3-2-1 Toes to Bar *Complete a 100m Run after Each Full Round. (Score is Time)
| 1st | 13:33 Rx+ | Mari Thu, Dec 15, 2022 Maddy Thu, Dec 15, 2022 | | 2nd | 18:03 Rx+ | Dana F Thu, Dec 15, 2022 | | 3rd | 18:18 Rx+ | Laura M Thu, Dec 15, 2022 | | 1st | 13:38 Rx+ | Jeremy Thu, Dec 15, 2022 | | 2nd | 15:30 Rx+ | Dale Thu, Dec 15, 2022 | | 3rd | 18:02 Rx | Matias Thu, Dec 15, 2022 |
| Maddy | 13:33 Rx+ | | | Mari | 13:33 Rx+ | | | Jeremy | 13:38 Rx+ | | | Dale | 15:30 Rx+ | | | Dana F | 18:03 Rx+ | scaled ttb, but almost the full thing | | Laura M | 18:18 Rx+ | | | Kelly S | 16:02 Rx | scaled ttb | | Alison | 17:52 Rx | scaled ttb | | Matias | 18:02 Rx | scaled ttb | | Katie E | 18:43 Rx | scaled ttb | | Ian N | 18:44 Rx | scaled ttb | | Elizabeth | 13:28 | #35, KR |
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12-15-2022 COOL DOWN (No Results Tracked) 2:00 EZ Cardio :45/:45 Hurdler Stretch :45/:45 Groiner Stretch 1:00 Child's Pose -Rest As Needed b/t Sets- (No Measure)
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12-15-2022 WARMUP (Time) 2 ROUNDS 100m Run 6 PVC Pass Thru + Lunge 6 Scarecrow Snatch* 8 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 6 Snatch Grip Deadlifts 6 Upright Rows 6 Hang High Pulls 6 Hang Muscle Snatches *Pull PVC up until elbows cannot get any higher. They quickly turn over and punch the PVC overhead. Trace the same path on the way down.
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