DAILY WOD
 | Thu, Feb 8 2024 |  |
| 20240208 PRE-WOD SKILL | 20240208 METCON | 20240208 OPTIONAL COMPETE |
20240208 PRE-WOD SKILL (Check In) 3 sets: 1-5 GHD hip and back extensions – Rest 1:00-2:00 between sets. NOTES If you do not have a GHD, use an empty barbell to perform 3 sets of 10 good mornings.
| Lindsey C | Yes | | | Katie E | Yes | | | Dale | Yes | Yes |
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20240208 METCON (Time, Rx2, Rx3) 5 rounds for time: 25 Russian KB swing (35/53 lb) 100-m KB carry – Use one KB. Rx2: 26/44 Rx3: 20/35 INTENDED STIMULUS 9:00-14:00 for most athletes. Kettlebell swings in 1:00 or less. Kettlebell carries in 1:30 or less. Grip-intensive workout.
| 1st | 7:46 Rx | Kherri Thu, Feb 8, 2024 | | 2nd | 7:55 Rx | Dana F Thu, Feb 8, 2024 | | 3rd | 8:18 Rx | Katie E Thu, Feb 8, 2024 | | 1st | 8:25 Rx | Jason Thu, Feb 8, 2024 | | 2nd | 9:22 Rx | Dale Thu, Feb 8, 2024 |
| Kherri | 7:46 Rx | | | Dana F | 7:55 Rx | | | Katie E | 8:18 Rx | | | Jason | 8:25 Rx | | | Marnie | 8:30 Rx | | | Olivia M | 8:38 Rx | 44# | | Trina | 8:45 Rx | | | Elizabeth | 8:45 Rx | | | Lindsey C | 9:05 Rx | | | Dale | 9:22 Rx | | | Laura M | 9:49 Rx | | | Megan M | 10:44 Rx | | | Jemma | 7:38 Rx2 | | | Ashleigh | 8:46 Rx2 | 30# | | Aubrey | 8:58 Rx2 | | | Georgia | 10:57 Rx3 | |
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