WOD Blog
 | Sat, May 13 2023 |  |
 | Happy Birthday: Vinod |
 | Gymversary: Jack Y(4) |
| Saturday 13 May 2023 | Warm Up Saturday 13 May 2023 |
Saturday 13 May 2023 (Time) Angie w/ a Partnered Twist: 100 pull-ups 100 push-ups 100 sit-ups 100 air squats Rx3: Any Scales or Mods *in between each movement, 200m Partner sandbag carry Rx 70/100 | Rx2 50/70 | Rx3 30/50
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| 1st | 19:55 Rx | Samantha Bu Sat, May 13, 2023 | | 2nd | 21:17 | DeVonna Sat, May 13, 2023 | | 1st | 19:55 Rx | Luke Sy Sat, May 13, 2023 | | 2nd | 24:22 | Rees Sat, May 13, 2023 David G Sat, May 13, 2023 | | 3rd | 24:56 | Shashank g Sat, May 13, 2023 |
| David G | 24:22 | scaled | | DeVonna | 21:17 | scaled | | Kristie W | 21:17 | scaled | | Rees | 24:22 | scaled | | Samantha Bu | 19:55 Rx | | | Luke Sy | 19:55 Rx | | | Shashank g | 24:56 | scaled |
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Warm Up Saturday 13 May 2023 (Time) 400m run EASY 1 set: 25 ft down and back: – Bear crawl (down) – Samson lunges (back) – Spiderman twist (see video, down) – Side lunges – Crab walk (focus on maintaining high hips) – Burpee broad jump 200m Run MODERATE 3 rounds for quality 5 Scap pull-ups 10 Plank shoulder taps (R/L) to Down Dog 10 Bootstrappers 200m Run FAST/STRIDE Mobility & Movement Prep
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| 1st | 19:55 Rx | Samantha Bu Sat, May 13, 2023 | | 2nd | 21:47 | DeVonna Sat, May 13, 2023 | | 1st | 19:55 Rx | Luke Sy Sat, May 13, 2023 | | 2nd | 24:22 | Rees Sat, May 13, 2023 David G Sat, May 13, 2023 | | 3rd | 24:56 | Shashank g Sat, May 13, 2023 |
| David G | 24:22 | scaled | | DeVonna | 21:47 | scaled | | Kristie W | 21:47 | scaled | | Rees | 24:22 | scaled | | Samantha Bu | 19:55 Rx | | | Luke Sy | 19:55 Rx | | | Shashank g | 24:56 | scaled |
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