WOD Blog
 | Sat, Dec 9 2023 |  |
| Saturday 9 December 2023 | Warm up Saturday 9 December 2023 |
Saturday 9 December 2023 (Time, Rx2, Rx3) RX 3 rounds for time with a partner: 8 rope climbs 20 burpee box jump-overs (20/24 in) 30 overhead squats (75/115 lb) RX2 3 rounds for time with a partner: 6 rope climbs 20 burpee box jump-overs (20/24 in) 30 overhead squats (55/75 lb) RX3 3 rounds for time with a partner: 10 pull-to-stands 20burpee box step-overs (20 in) 30 overhead squats (35/45 lb)
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| 1st | 15:22 Rx | Nichole Sat, Dec 9, 2023 | | 2nd | 17:51 Rx2 | Kelley M Sat, Dec 9, 2023 | | 3rd | 17:51 Rx3 | Lindsay R Sat, Dec 9, 2023 | | 1st | 15:22 Rx | Christian L Sat, Dec 9, 2023 | | 2nd | 18:45 Rx | Nick T Sat, Dec 9, 2023 Jacob Br Sat, Dec 9, 2023 | | 3rd | 20:03 Rx2 | Cody P Sat, Dec 9, 2023 |
| Nichole | 15:22 Rx | | | Christian L | 15:22 Rx | | | Kelley M | 17:51 Rx2 | | | Lindsay R | 17:51 Rx3 | | | Jacob Br | 18:45 Rx | | | Nick T | 18:45 Rx | | | Molly O | :) | Yesterday wod | | Cody P | 20:03 Rx2 | | | Shashank g | 21:15 Rx2 | | | Prathap | 21:15 Rx2 | | | Léa | Open | scaled |
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Warm up Saturday 9 December 2023 (Time) 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists 20 air squats 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Mobility: Twisted cross Couch stretch Banded Shoulder 1 round: 4 box step-ups 4 box jump-overs 4 burpee box jump-overs (or scaled variation) – Partners take turns moving through each step. 5 Strict pull-up or ring row 3 Pull-to-stand using rope 3 J hooks 2 J hook + 1 pull + re-establish foot hook 1 Rope climb 1 round of: 10 PVC pass throughs 10 OHS 5 Snatch Balance 1 round of with bar: 10 OHS build to wod wt.
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