DAILY WOD
 | Thu, Nov 9 2023 |  |
| 11-09-2023 PRE-WOD SKILL | 11-09-2023 METCON |
11-09-2023 PRE-WOD SKILL (No Results Tracked) EMOM 8: - :20-:30 single-leg squat practice NOTES - Beginners: 2-4 reps/minute. - Intermediates: 4-8 reps/minute. - Advanced: 8-12 reps/minute.
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11-09-2023 METCON (Rounds, Rx2, Rx3) AMRAP 17 - 1:00 cumulative plank hold - 400-m run Rx/Rx2: As written Rx3: :30 plank hold, 300m run INTENDED STIMULUS - 3+ rounds - Plank holds in 2 sets or less and in 2:00 or less. - Keep rest breaks to :20 or less. - Runs in 2:30 or less.
| 1st | 5 + 201 Rx | Olivia M Thu, Nov 9, 2023 | | 2nd | 5+5 Rx | Taylor T Thu, Nov 9, 2023 Sophia Thu, Nov 9, 2023 | | 3rd | 5 Rx | Cecy Thu, Nov 9, 2023 | | 1st | 5+300 Rx | Jackson Thu, Nov 9, 2023 | | 2nd | 5+110 Rx | Caleb No Thu, Nov 9, 2023 | | 3rd | 4+160 Rx | Tom Thu, Nov 9, 2023 |
| Jackson | 5+300 Rx | | | Olivia M | 5 + 201 Rx | plank + 200 m run | | Caleb No | 5+110 Rx | | | Sophia | 5+5 Rx | | | Taylor T | 5+5 Rx | | | Cecy | 5 Rx | | | Tom | 4+160 Rx | | | Kelly P | 4 + 101 Rx | finished plank + 100m | | Ian N | 4 + 1 Rx | finished plank | | Megan M | 4 Rx | | | Logan A | 4 Rx | | | Mari | 5 + 101 | finished plank + 100 m run | | Kelly S | 4 + 101 | finished plank and 100 m |
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