WOD Blog
 | Sat, Mar 9 2024 |  |
| Saturday 9 March 2024 | Warm Up Saturday 9 March 2024 |
Saturday 9 March 2024 (Reps, Rx2) 16min AMRAP w partner You go, I go: :10 bike sprint 5 pull ups (jumping PU) 5 push ups (elevated PU) 5 GHD (V-ups) Immediately into: 8mins to establish 3 rep heavy front squat *score is combined weight + reps completed during AMRAP
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| 1st | 810 Rx | Samantha Bu Sat, Mar 9, 2024 | | 2nd | 488 Rx | Emily M Sat, Mar 9, 2024 | | 1st | 832 Rx | Ben Bar Sat, Mar 9, 2024 Jacob Br Sat, Mar 9, 2024 | | 2nd | 810 Rx | Luke Sy Sat, Mar 9, 2024 | | 3rd | 575 Rx | Nilsson Sat, Mar 9, 2024 |
| Luke Sy | 810 Rx | | | Samantha Bu | 810 Rx | | | Kayla se | 462 Rx2 | | | Rees | Open | scaled | | Josh Br | Open | scaled | | Jacob Br | 832 Rx | | | April | Open | scaled | | Emily M | 488 Rx | | | Shashank K | 488 Rx2 | | | Ben Bar | 832 Rx | | | Nilsson | 575 Rx | | | Kim M | 462 Rx2 | | | Mason M | 24.2 | 24.2 WOD |
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Warm Up Saturday 9 March 2024 (Time) 2min bike Monster walks Banded Squats Clamshells w small plates: Bent over Y’s, T’s Prone Press HR push ups Worlds greatest stretch Wrist stretches Scap retracts Strict pull ups Kip swings Pull ups Negatives Push ups Set up ghd: Half ghd Full ghd Tempo front squats Front squats
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