DAILY WOD
 | Thu, Dec 28 2023 |  |
 | Happy Birthday: Mat |
| 12-28-2023 PRE-WOD SKILL | 12-28-2023 METCON |
12-28-2023 PRE-WOD SKILL (Check In) EVERY 2:00 x 4 SETS: 1-5 muscle-ups – On the fourth set, perform AMRAP until failure. NOTES - Beginner: muscle-up transitions, pull-ups, ring rows - Intermediate: ring muscle-up, low ring muscle-up, 5 chest-to-bar pull-ups - Advanced: 5 ring muscle-ups
| Katie E | Yes | | | Ian N | Yes | | | Mari | Yes | | | Cecy | Yes | | | Jason | Yes | | | Kelly P | Yes | | | Alison | Yes | | | Rebecca P | Yes | | | Tom | Yes | | | Matias | Yes | |
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12-28-2023 METCON (Calories) EMOM 5: :35 max-calorie row EMOM 5: :40 max-calorie row EMOM 5: :45 max-calorie row EMOM 5: :50 max-calorie row INTENDED STIMULUS - Interval rowing workout. - Score is the total calories rowed across the 20:00. - 200+ total calories. Advanced athletes push for over 300 calories. - Hold a higher than normal stroke rate.
| 1st | 231 Rx | Aidan Thu, Dec 28, 2023 | | 2nd | 228 Rx | Katie E Thu, Dec 28, 2023 | | 3rd | 217 Rx | Cecy Thu, Dec 28, 2023 | | 1st | 274 Rx | Tom Thu, Dec 28, 2023 | | 2nd | 236 Rx | Caleb No Thu, Dec 28, 2023 Matias Thu, Dec 28, 2023 | | 3rd | 235 Rx | Jason Thu, Dec 28, 2023 |
| Tom | 274 Rx | | | Matias | 236 Rx | | | Caleb No | 236 Rx | | | Jason | 235 Rx | | | Aidan | 231 Rx | | | Katie E | 228 Rx | | | Cecy | 217 Rx | | | Ian N | 206 Rx | | | Kelly P | 199 Rx | | | Kelly S | 189 Rx | | | Jenn | 182 Rx | | | Rebecca P | 175 Rx | | | Taylor T | 175 Rx | | | Alison | 170 Rx | | | Mari | 152 | Airbike | | Hannah Sc | 92.7 | airbike |
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