DAILY WOD
 | Mon, Feb 20 2023 |  |
| 02-20-2023 WARM-UP | 02-20-2023 METCON | 02-20-2023 STRCON |
02-20-2023 WARM-UP (No Results Tracked) WARM-UP - 1:00 Jump Rope/Plate Toe Taps - 10 Bootstrappers - 5 Inchworms - 1:00 Single - Single - Double Jump Rope - 10 Walking Lunge Stretch - 10 Scorpion Stretch - 1:00 DU practice INTO… 7 reps each of: - Snatch Grip RDLs - Snatch Pull - Hang Muscle Snatch - Push Press 3 reps each of: - High Hang Snatch - Low Hang Snatch - Full Snatch (from mid-shin/floor)
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02-20-2023 METCON (Time, Rx2, Rx3) 4 ROUNDS OF: - 100M DB SHOULDER RACK CARRY (35/50) - 25 PUSH-UP PULL ACROSS - 50 DU RX2: 25/40, DU attempts RX3: Challenging weight, Singles or DB Hop Overs SCORE: Total Time
| 1st | 16:54 Rx2 | Jamie Mon, Feb 20, 2023 | | 2nd | 19:05 Rx2 | Cecy Mon, Feb 20, 2023 | | 3rd | 19:09 Rx2 | Carlie Mon, Feb 20, 2023 | | 1st | 21:56 Rx | Jackson Mon, Feb 20, 2023 | | 2nd | 19:15 Rx2 | Dustin Mon, Feb 20, 2023 | | 3rd | 20:19 Rx2 | Cooper T Mon, Feb 20, 2023 |
| Jackson | 21:56 Rx | | | Jamie | 16:54 Rx2 | 25, knee | | Cecy | 19:05 Rx2 | | | Carlie | 19:09 Rx2 | 35, knee | | Dustin | 19:15 Rx2 | | | Kelly S | 19:17 Rx2 | | | Cooper T | 20:19 Rx2 | | | Jeanne | 21:10 Rx2 | 35s/singles | | Diego | 22:20 Rx2 | | | Faith | 26:34 Rx3 | | | Aniki | 12:10 | Masters | | Elizabeth | 12:58 | Alt wod 4RFT:200m, 15 GHD,100singles | | Pam | 13:07 | Masters | | Alice | 15:23 | Masters | | Susan | 16:23 | Masters | | Harley | 17:10 | 25/knees | | Julia F | 17:51 | 25/knees | | Camila | 17:58 | 20/knees/singles | | Kherri | 18:02 | 35/knees | | Gabrielle | 18:05 | 25/knees | | Amanda B | 18:07 | 25/knees | | Dale | 18:33 | 40/30/knees | | Matt W | 20:14 | scaled | | Zach W | 20:40 | scaled | | Breanna | 21:07 | 25/knees | | Trina | 22:00 | 15/knees/singles | | Jeremy | - Rx | 23.1 | | Patrick | :) Rx | Capped at 24 |
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02-20-2023 STRCON (Weight) EMOM FOR 12 MIN OF: 1 Snatch Pull + 1 Hang Power Snatch NOTES: Pick one weight to stick with or add weight each set - whatever feels good and allows you to move with proper form!
| 1st | 115 Rx | Kherri Mon, Feb 20, 2023 | | 2nd | 95 Rx | Trina Mon, Feb 20, 2023 | | 3rd | 85 Rx | Jamie Mon, Feb 20, 2023 Carlie Mon, Feb 20, 2023 Breanna Mon, Feb 20, 2023 | | 1st | 155 Rx | Cooper T Mon, Feb 20, 2023 Jackson Mon, Feb 20, 2023 | | 2nd | 145 Rx | Zach W Mon, Feb 20, 2023 | | 3rd | 125 Rx | Patrick Mon, Feb 20, 2023 |
| Jackson | 155 Rx | | | Cooper T | 155 Rx | | | Zach W | 145 Rx | | | Patrick | 125 Rx | | | Kherri | 115 Rx | | | Trina | 95 Rx | | | Dale | 90 Rx | | | Dustin | 85 Rx | | | Breanna | 85 Rx | | | Carlie | 85 Rx | | | Jamie | 85 Rx | | | Julia F | 80 Rx | | | Harley | 80 Rx | | | Amanda B | 80 Rx | | | Matt W | 75 Rx | | | Gabrielle | 75 Rx | | | Kelly S | 70 Rx | PR! | | Mindy | 65 Rx | | | Cecy | 65 Rx | | | Diego | 65 Rx | | | Jeanne | 60 Rx | | | Pam | 50 Rx | | | Alice | 50 Rx | | | Camila | 50 Rx | | | Elizabeth | 35 Rx | BS 5x6 | | Susan | 35 Rx | | | Faith | 35 Rx | | | Aniki | 25 Rx | | | Greg U | 23.1 repeat Rx | | | Debra | 15 | scaled |
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