DAILY WOD
 | Fri, Dec 23 2022 |  |
| 12-23-2022 WARMUP | 12-23-2022 METCON | 12-23-2022 PARTNER FINISHER |
12-23-2022 WARMUP (No Results Tracked) MOBILITY PREP (4 MIN Max) 8 Alt. Groiners 8 Cat Cows :30 Wrist Stretch Palms Down :30 Wrist Stretch Palms Up 5 Slow Bodyweight Jefferson Curls Into.. AMRAP x 6 MINUTES :30 Moderate Row 7/7 SA KB Deadlift 7/7 SL Glute Bridge (Option for Weighted) 14 Alt. V-Ups :30 Dead Hang
|
12-23-2022 METCON (Rounds, Rx+) AMRAP x 18 MINUTES 100m Suitcase Carry (70/53)|(53/35) 200/150m Row* 15 Russian KB Swings *Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on... (Score is Total Rounds + Reps)
| 1st | 3+317 Rx+ | Katie E Fri, Dec 23, 2022 | | 2nd | 3+450 Rx | Jeanne Fri, Dec 23, 2022 | | 3rd | 3+140 Rx | Robbie Fri, Dec 23, 2022 | | 1st | 3+194 Rx+ | Thomas C Fri, Dec 23, 2022 | | 2nd | 3+117 Rx | Greg U Fri, Dec 23, 2022 |
| Katie E | 3+317 Rx+ | | | Thomas C | 3+194 Rx+ | | | Jeanne | 3+450 Rx | | | Robbie | 3+140 Rx | | | Greg U | 3+117 Rx | | | Kelly S | 3+400 | 30# |
|
12-23-2022 PARTNER FINISHER (Distance) IN TEAMS OF 2 OR 3... AMRAP x 12 MINUTES Max Meters Row* *Alternate Partners as needed to complete the most meters in the time period. (Score is Total Meters)
| Katie E | 3163 Rx | w/ Greg. Me- 1611, Greg 1552 | | Jeanne | 2957 Rx | |
|