Wednesday 11/26/2025

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Strength 
Clean & Jerk 7x1
Clean & Jerk
Every 2:00 x 7 sets: 1 Clean + 1 Jerk (@80–85%)

WOD
"Candied Yams"
10 Rounds For Time:
10 Deadlifts 135#/95#
30 Double Unders

Monday 09/15/2025

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Strength
Back Squat 3-2-1-3-2-1
Back Squat (Wave 3):
3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%

WOD
"Full Draw"
6 Rounds For Time:
8 Dumbbell Box Step Overs (50s/35s) 20"
12 Alternating Dumbbell Snatches 50#/35#
48 Double Unders

Friday 07/07/2023

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Strength 1
Deadlift:
5 sets x 3 Dead Stop Deadlifts @70% of 1RM

* Rest as needed between sets *

Strength 2
Strict Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Scaling Options:
* Strict HSPU
* Kipping HSPU
* Strict HSPU from a box
* Pike Push-ups
* Push-ups
* Dumbbell Shoulder Press

WOD
“God Bless America”
5 Rounds For Time:
50 Double Unders
7 Thrusters 115#/80#