WOD
 | Wed, Dec 14 2022 |  |
| CrossFit 20221214 | Home WOD 20221214 |
CrossFit 20221214
(Time)
Warmup
Accumulate 50 DB Pushups + Renegade Row (use heaviest DBs possible)
The 12 WODs of Christmas
4 Rounds
- 350m Row
- 35 Flutter Kicks
- 3 Duck Walks around Rower
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| Coach E | 10:17 Rx | | | Coach B | 11:38 Rx | | | Ankur | 11:40 Rx | | | Daniel O | 11:54 Rx | | | Matt | 13:03 Rx | | | Zack | 13:17 Rx | | | Lisa | 13:34 Rx | | | Marcus | 13:46 Rx | | | Elizabeth J | 14:06 Rx | | | Primadelia | 15:15 Rx | | | Clara | 16:49 Rx | |
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Home WOD 20221214
(Reps)
Warmup
20 step-ups
20 toe touches
100 ft bear crawl
15 weighted step-ups /leg
8 suitcase deadlifts /side
50 ft single-arm farmers carry /side
WOD: 10 min AMRAP
- 12 weighted box step-ups
- 12 weighted deadlifts
- 100 ft weighted carry (count as 10 reps)
Stretch: 2 rounds
- 30 sec Pigeon stretch /side
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