DAILY WOD
 | Mon, Dec 19 2022 |  |
| 12-19-2022 WARMUP | 12-19-2022 STRENGTH | 12-19-2022 METCON |
12-19-2022 WARMUP (No Results Tracked) 1 ROUND 10 Cat Cows 10 Alt. Groiners 10 Push-Up to Pike Into… 2-3 ROUNDS (Time Permitting) 5 Up-Downs Over Bar 5 Barbell RDL 5 Barbell High Pulls 5 Barbell Cuban Press
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12-19-2022 STRENGTH (Weight) ON A 15:00 RUNNING CLOCK... Build to a 1-Rep Heavy Clean and Jerk* *Build up to and slightly past workout weight. (Score is Weight)
| 1st | 130 Rx | Mari Mon, Dec 19, 2022 | | 2nd | 120 Rx | Carlie Mon, Dec 19, 2022 Breanna Mon, Dec 19, 2022 | | 3rd | 115 Rx | Amanda B Mon, Dec 19, 2022 Mindy Mon, Dec 19, 2022 | | 1st | 255 Rx | Cooper T Mon, Dec 19, 2022 Jeremy Mon, Dec 19, 2022 | | 2nd | 215 Rx | Shane H Mon, Dec 19, 2022 Andrew Mon, Dec 19, 2022 | | 3rd | 205 Rx | Zach W Mon, Dec 19, 2022 |
| Jeremy | 255 Rx | | | Cooper T | 255 Rx | | | Andrew | 215 Rx | | | Shane H | 215 Rx | | | Zach W | 205 Rx | | | Matias | 175 Rx | PR! | | Greg U | 135 Rx | | | Mari | 130 Rx | | | Dylan H | 125 Rx | | | Alex P | 125 Rx | | | Breanna | 120 Rx | PR! | | Carlie | 120 Rx | | | Mindy | 115 Rx | | | Amanda B | 115 Rx | PR! | | Harley | 110 Rx | PR! | | Maddy | 105 Rx | | | Cecy | 95 Rx | | | Jeanne | 90 Rx | | | Kelly S | 90 Rx | | | Dana F | 90 Rx | | | Sarah Y | 90 Rx | | | Dale | 85 Rx | | | Alison | 80 Rx | PR! | | Pam | 75 Rx | | | Hope | 75 Rx | | | Susan | 65 Rx | |
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12-19-2022 METCON (Weight, Rx+) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is Weight)
| 1st | 105 Rx | Brittany G Mon, Dec 19, 2022 Carlie Mon, Dec 19, 2022 Mari Mon, Dec 19, 2022 | | 2nd | 90 | Breanna Mon, Dec 19, 2022 | | 3rd | 85 | Maddy Mon, Dec 19, 2022 Amanda B Mon, Dec 19, 2022 Harley Mon, Dec 19, 2022 Mindy Mon, Dec 19, 2022 | | 1st | 185 Rx | Cooper T Mon, Dec 19, 2022 Jeremy Mon, Dec 19, 2022 | | 2nd | 165 Rx | Shane H Mon, Dec 19, 2022 | | 3rd | 155 Rx | Andrew Mon, Dec 19, 2022 Zach W Mon, Dec 19, 2022 |
| Jeremy | 185 Rx | | | Cooper T | 185 Rx | | | Shane H | 165 Rx | | | Zach W | 155 Rx | | | Andrew | 155 Rx | | | Mari | 105 Rx | | | Carlie | 105 Rx | | | Brittany G | 105 Rx | | | Dylan H | 115 | scaled | | Greg U | 115 | scaled | | Matias | 105 | scaled | | Alex P | 95 | scaled | | Breanna | 90 | scaled | | Mindy | 85 | scaled | | Harley | 85 | scaled | | Amanda B | 85 | scaled | | Maddy | 85 | scaled | | Cecy | 80 | scaled | | Dana F | 80 | scaled | | Jeanne | 75 | scaled | | Dale | 75 | scaled | | Hope | 70 | scaled | | Kelly S | 65 | scaled | | Sarah Y | 65 | scaled | | Alison | 65 | scaled | | Pam | 45 | scaled | | Susan | 35 | scaled |
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