WOD Blog
 | Sat, Jul 1 2023 |  |
| Saturday 1 July 2023 | Warm Up Saturday 1 July 2023 |
Saturday 1 July 2023 (Rounds, Rx2, Rx3) w a Partner: 32min AMRAP- Rx: 8 hang power cleans (105/75) 12 burpees over your partner 16 alt. lateral goblet lunges (35/26) 20/16 cal bike Rx2: 8 hang power cleans (95/65) 12 burpees over your partner 16 alt. lateral goblet lunges (26/15) 20/16 cal bike Rx3: 8 hang power cleans (75/45) 12 burpee step over your partner 16 alt. lateral goblet lunges 16/12 cal bike
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| 1st | 11+50 Rx | Cody P Sat, Jul 1, 2023 Luke Sy Sat, Jul 1, 2023 Dylan Wa Sat, Jul 1, 2023 | | 2nd | 9+20 Rx | Ben Bar Sat, Jul 1, 2023 Jacob Br Sat, Jul 1, 2023 | | 3rd | 6 Rx2 | Shashank g Sat, Jul 1, 2023 |
| Shashank g | 6 Rx2 | | | Jacob Br | 9+20 Rx | | | Christy s | 11+5 Rx3 | | | Dylan Wa | 11+50 Rx | | | Luke Sy | 11+50 Rx | | | Cody P | 11+50 Rx | | | Ben Bar | 9+20 Rx | | | Nirup | 6 Rx3 | |
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Warm Up Saturday 1 July 2023 (Time) Partner 1- 2min bike Partner 2- Foam roll, pvc, bands.. 8 alt. samson lunges 4 seal to down dog 8 alt. twisted cross 4 bootstrappers 8 alt. cossack lunges 5 up downs 5 burpees 6 alt. lateral lunges (no wt) 6 alt. lateral lunges BB warmup: 5 RDL 5 hang high pulls 5 muscle cleans 5 hang power cleans * build bar Practice: each partner 4 hang cleans 4 burpees over your partner 4 lateral lunges 4 cal bike
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