WOD Blog
 | Sat, Jul 15 2023 |  |
 | Happy Birthday: Cody P |
| Saturday 15 July 2023 | Warm Up Saturday July 15 2023 |
Saturday 15 July 2023 (Weight) Rx, Rx2 & Rx3 Every 3:00 x 6 Rounds 2 Clean & Jerks (increasing weight) 200m Run *can be power or full cleans **score is weight -then- Death by Wallballs Rx & Rx2: (14/20) (9’/10’) Rx3: (10/14) (9’/10’)
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| 1st | 135 | Samantha Bu Sat, Jul 15, 2023 | | 2nd | 115 | Nichole Sat, Jul 15, 2023 | | 3rd | 70 | DeVonna Sat, Jul 15, 2023 | | 1st | 285 | Noah Ma Sat, Jul 15, 2023 | | 2nd | 235 | Luke Sy Sat, Jul 15, 2023 | | 3rd | 210 | Ben Bar Sat, Jul 15, 2023 |
| Shashank g | 135 | scaled | | Samantha Bu | 135 | scaled | | DeVonna | 70 | scaled | | Noah Ma | 285 | scaled | | Chris W | 225 | scaled | | Austin W | 235 | scaled | | Ben Bar | 210 | scaled | | Dylan Wa | 185 | scaled | | Nichole | 115 | scaled | | Luke Sy | 235 | scaled | | Nirup | 55 | scaled | | Cody P | 135 | scaled |
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Warm Up Saturday July 15 2023 (Time) 400m Run 4 sets: :20 mountain climbers / seal to down dog :10 up downs :30 rest 4 sets: :20 bootstrappers / air squats :10 burpees -smash t-spine, traps, delts, pecs, hams, glutes, quads -overhead stretch on wall -piriformis stretch -frog stretch 5 wallball cleans 5 wallball push press 5 wallball thrusters 5 wallballs to target 5 clean deadlifts 5 high pulls 5 muscle cleans 5 power cleans 5 push press 5 push jerks 5 split jerks
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