WOD Blog
 | Sat, Oct 7 2023 |  |
 | Happy Birthday: Lindsay R & Nelson S |
| Saturday 7 October 2023 | Warm Up Saturday 7 October 2023 |
Saturday 7 October 2023 (Rounds, Rx2, Rx3) Partner WOD AMRAP 35 40 Cal Bike / 30 Cal Row 18 Deadlift (155/225) 12 Push Jerk (85/115) RX2 40 Cal Bike / 30 Cal Row 18 Deadlift (115/185) 12 Push Jerk (65/95) RX3 30 Cal Bike / 30 Cal Row 18 Deadlift (85/135) 12 Push Jerk (45/75) *swap Bike and Row each round
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| 1st | 6+40 Rx | Samantha Sy Sat, Oct 7, 2023 | | 2nd | 7 + 30 cals Rx2 | Kelley M Sat, Oct 7, 2023 | | 3rd | 7 +30 cals Rx3 | Lindsay R Sat, Oct 7, 2023 | | 1st | 8+23 Rx | Jacob Br Sat, Oct 7, 2023 | | 2nd | 7 Rx2 | Sam ra Sat, Oct 7, 2023 Cody P Sat, Oct 7, 2023 Shashank g Sat, Oct 7, 2023 |
| DeVonna | 7 + 18 | 18 cals | | Shashank g | 7 Rx2 | | | Samantha Sy | 6+40 Rx | | | Kelley M | 7 + 30 cals Rx2 | +30 cals | | Lindsay R | 7 +30 cals Rx3 | +30 cals | | Molly O | 7 +18 Rx3 | 18 cals | | Adam D | 8+23 Rx3 | | | Jacob Br | 8+23 Rx | | | Cody P | 7 Rx2 | | | Sam ra | 7 Rx2 | | | Nirup | 6+11 Rx3 | | | Vinil | 6 Rx3 | |
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Warm Up Saturday 7 October 2023 (Time) 2min bike monster walk 2x around square 2 sets: 3 seal to down dog 5/5 single leg RDL 8 glute bridges 2 sets: w/ 2.5 or 5 plates 8 bent over rows 8 scarecrow presses 8 flys 5-7mins free mobility 3 hinges 3 drops 5 deadlifts 3 power cleans 3 strict press 3 push press 5 push jerks
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