DAILY WOD
 | Fri, Dec 30 2022 |  |
 | Happy Birthday: Lauren Wa |
| 12-30-2022 WARMUP | 12-30-2022 STRENGTH | 12-30-2022 METCON |
12-30-2022 WARMUP (No Results Tracked) 5 MIN AMRAP - :30 Jumping Jacks - 4 inchworm pike cobra - 8 good mornings - 4 cuban press - 8 scap pull-ups Into... Snatch Specific Warm-up
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12-30-2022 STRENGTH (Weight) 6 SETS OF: - 2 position power snatch * Position 1 from floor, position 2 from above knees.
| 1st | 85 Rx | Aidan Fri, Dec 30, 2022 | | 2nd | 75 Rx | Brittany G Fri, Dec 30, 2022 | | 3rd | 70 Rx | Katie E Fri, Dec 30, 2022 | | 1st | 185 Rx | Jeremy Fri, Dec 30, 2022 | | 2nd | 85 Rx | Dale Fri, Dec 30, 2022 |
| Jeremy | 185 Rx | | | Dale | 85 Rx | | | Aidan | 85 Rx | | | Brittany G | 75 Rx | | | Katie E | 70 Rx | | | Mindy | 55 Rx | | | Elizabeth | 45 Rx | | | Debra | 35 Rx | |
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12-30-2022 METCON (Time) 4 ROUNDS - 250m row - 12 pull- ups - 18 alternating dumbbell power snatch - 250m row * 1:00 rest after each round * Score is slowest round
| 1st | 3:55 Rx | Mari Fri, Dec 30, 2022 | | 2nd | 4:00 Rx | Brittany G Fri, Dec 30, 2022 | | 3rd | 4:48 Rx | Mindy Fri, Dec 30, 2022 | | 1st | 4:07 Rx | Shane H Fri, Dec 30, 2022 | | 2nd | 4:35 Rx | Jeremy Fri, Dec 30, 2022 | | 3rd | 4:37 Rx | Dale Fri, Dec 30, 2022 |
| Mari | 3:55 Rx | | | Brittany G | 4:00 Rx | 35lb | | Shane H | 4:07 Rx | 3:51, 3:54, 4:07, 4:00 | | Jeremy | 4:35 Rx | 50# DB, 3:05, 4:35, 3:06, 3:23 | | Dale | 4:37 Rx | 35#; 3:49, 4:09, 4:22, 4:37 | | Mindy | 4:48 Rx | 20# | | Justin T | 4:49 Rx | | | Aidan | 4:55 Rx | | | Matt Br | 5:15 Rx | | | Matias | 3:33 | scaled | | Pam | 3:51 | scaled | | Elizabeth | 4:00 | Rr, #20 DB,bike9 cal and 7 cal | | Cooper T | 4:05 | scaled | | Kelly S | 4:06 | scaled | | Debra | 4:08 | 8# | | Katie E | 4:24 | 3:45,4:15,4:17,4:24 banded pu/35# | | Susie | 4:28 | scaled | | Ian N | 4:32 | scaled | | Diane | 4:40 | scaled | | Aniki | 4:45 | scaled | | Greg U | 5:45 | scaled | | Alison | ?? | scaled |
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