WOD Blog
 | Sat, Jan 7 2023 |  |
 | Happy Birthday: Mason L & Chelsea I |
| Saturday 7 January 2023 | Warm up Saturday 7 January 2023 |
Saturday 7 January 2023 (Time, Rx2, Rx3) 3 Rounds For Time: 20 Wallballs (20/14) 20 Power Cleans (135/95) Rx2: (115/75) Rx3: (14/10) | (75/45)
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| Josh Br | 8:37 Rx3 | | | Molly O | 9:10 Rx3 | | | Ben Bar | 9:15 Rx | | | Caitlyn | 12:41 Rx | | | Adam D | 12:09 Rx2 | | | William K | 8:23 Rx | | | Kelley P | 11:49 Rx | | | Emily K | 8:08 Rx | | | Mandy N | 11:11 Rx | | | Jacob Br | 10:30 Rx2 | | | Luke Sy | 8:19 Rx | |
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Warm up Saturday 7 January 2023 (Time) 500m Row, increasing intensity 2 Rounds 5 down dog to seal 10 slow mountain climbers 10 med ball cleans 5 around the worlds w/ an empty barbell: 5 goodmornings 5 back squats 5 elbow rotations 5 strict press 5 RDL 5 front squats Mobility: Trap smash with lacrosse ball thread the needle warrior squat on the wall 3 DL 3 high pulls 3 muscle cleans 3 power cleans 5 wallballs 3-4 sets of 5 to get to WOD weight
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