DAILY WOD
 | Wed, Dec 21 2022 |  |
 | Gymversary: Nick Ga(4) |
| 12-21-2022 WARMUP | 12-21-2022 STRENGTH | 12-21-2022 METCON |
12-21-2022 WARMUP (No Results Tracked) AMRAP x 4 MINUTES :30 Bottom of Squat Hold or 10 Air Squats 10 WB Push Press 10 Scap Push-Ups 10 Ankle Rotations (L/R) INTO… AMRAP x 4 MINUTES 25’ Bear Crawl 10 BB Front Squat 8 Push-ups
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12-21-2022 STRENGTH (Weight) 5-5-5* Front Squat *Start Light-Mod and build up to Moderate. (Score is Weight)
| 1st | 145 Rx | Katie E Wed, Dec 21, 2022 | | 2nd | 125 Rx | Harley Wed, Dec 21, 2022 | | 3rd | 110 Rx | Brittany G Wed, Dec 21, 2022 | | 1st | 315 Rx | Jeremy Wed, Dec 21, 2022 | | 2nd | 275 Rx | Zach W Wed, Dec 21, 2022 | | 3rd | 225 Rx | Thomas C Wed, Dec 21, 2022 |
| Jeremy | 315 Rx | | | Zach W | 275 Rx | | | Thomas C | 225 Rx | | | Andrew | 165 Rx | | | Dale | 155 Rx | | | Katie E | 145 Rx | | | Greg U | 145 Rx | | | Ian N | 135 Rx | | | Matt Br | 125 Rx | | | Harley | 125 Rx | | | Brittany G | 110 Rx | | | Jamie | 105 Rx | | | Robbie | 105 Rx | | | Kelly S | 80 Rx | | | Elizabeth | 75 Rx | | | Alison | 75 Rx | | | Hope | 75 Rx | | | Pam | 70 Rx | | | Susan | 55 Rx | | | Faith | 45 Rx | | | Aniki | 40 Rx | | | Mari | 155 | deadlift |
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12-21-2022 METCON (Rounds, Rx+) EMOM x 21 MINUTES* MIN 1&2 - AMRAP of... 6 Wall Balls (20/14)|(14/10) 4 Wall Walks 2 Front Squats (185/135)|(135/85). MIN 3 - Rest *Pick up where you left off. (Score is Total Rounds + Reps)
| 1st | 7+8 Rx+ | Brittany G Wed, Dec 21, 2022 | | 2nd | 8 min. | Aniki Wed, Dec 21, 2022 | | 3rd | 14 | Elizabeth Wed, Dec 21, 2022 | | 1st | 9+7 Rx+ | Jeremy Wed, Dec 21, 2022 | | 2nd | 9+6 Rx+ | Thomas C Wed, Dec 21, 2022 | | 3rd | 6+6 Rx | Andrew Wed, Dec 21, 2022 |
| Jeremy | 9+7 Rx+ | | | Thomas C | 9+6 Rx+ | | | Brittany G | 7+8 Rx+ | | | Andrew | 6+6 Rx | | | Aniki | 8 min. | scaled | | Elizabeth | 14 | 10#PP/plank walks/45# | | Greg U | 14 | Rx weights/plank walks | | Matt Br | 12 | rx weight/plank shoulder taps | | Katie E | 11+6 | prom WW/shoulder taps, 14#WB, 135# FS | | Alison | 11 | 10/55#/prom ww/shoulder taps | | Pam | 11 | 6#/55#/2 ww per round | | Mari | 10+7 | mod wod | | Jamie | 10 | 10#/65# | | Ian N | 10 | 85#/pike shoulder taps | | Dale | 8+10 | 135#/Sc ww | | Kelly S | 7+10 | 10#/65# | | Zach W | 7+6 | Prom WW | | Susan | 7+6 | 6#/40#/prom ww/shoulder taps | | Faith | 6+6 | 6# WB, PROM Wall Walks, 45# FS, | | Hope | 6 | 55# |
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