WOD Blog
 | Sat, Jul 5 2025 |  |
| Saturday June 5 2025 | Warm up Saturday July 5 2025 |
Saturday June 5 2025 (Time, Rx2, Rx3) Wear red, white and blue!!! 🇺🇸 🇺🇸 Find a partner that is as patriotic as yourself! Happy July 4th weekend everyone! 13 rounds for time w/ partner 7 pull ups 4 thrusters (95/65, 45/35) 17 sit ups 7 push ups 6 burpees
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| 1st | 17:06 Rx | Samantha Bu Sat, Jul 5, 2025 | | 2nd | 20:17 Rx | Léa Sat, Jul 5, 2025 | | 3rd | 25:55 Rx2 | Lisa K Sat, Jul 5, 2025 DeVonna Sat, Jul 5, 2025 | | 1st | 17:06 Rx | Luke Sy Sat, Jul 5, 2025 | | 2nd | 20:17 Rx | Jacob Br Sat, Jul 5, 2025 | | 3rd | 20:19 Rx | Scott P Sat, Jul 5, 2025 |
| Scott P | 20:19 Rx | | | Léa | 20:17 Rx | | | Les | 21:25 Rx | | | Jacob Br | 20:17 Rx | | | DeVonna | 25:55 Rx2 | | | Justin B | 21:23 Rx | | | Lisa K | 25:55 Rx2 | | | Jason J | 31:48 Rx | | | Whitney | 28:01 Rx3 | | | Lahari | 28:01 Rx3 | | | Shashank g | 25:20 Rx2 | | | Viswanath | 25:10 Rx2 | | | Alex H | 20:19 Rx | | | Elaine J | 31:48 Rx2 | | | Samantha Bu | 17:06 Rx | | | Luke Sy | 17:06 Rx | |
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Warm up Saturday July 5 2025 (Time) Foam roll during whiteboard time 8 twisted cross 8 spider man 8 seal to down dog 8 SL sit ups 4 burpees 8-10 push ups Banded shoulder stretches Pigeon pose Rig Pec stretch :10 sec dead hang 5 kip swings 3-5 strict pull ups 3-5 pull ups 3-5 DL 3-5 high pulls 3-5 muscle clean 3-5 front Squat 3-5 strict press 3-5 thrusters Build bar for WOD performing 1-2 reps at each weight WOD
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