Tuesday 12/23/2025

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Gymnastic Test
2:00 AMRAP
Level 1: Max Distance Double Dumbbell Overhead Carry
Level 2: Max Wall Walks
Level 3: Max Distance Handstand Walk
For distance, every 25 feet = 1 rep.
We're testing total accumulated effort in two minutes, not one max set.

WOD
"The Holly and the Ivy"
30:00 AMRAP
10x50ft Shuttle Runs
20/16 Calorie Air Bike
(Score is Rounds + Reps)

Tuesday 12/9/2025

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WOD
"Mill Avenue"
15:00 AMRAP
3 Wall Walks
12 Dumbbell Bench Press (50s/35s)
15 Abmat Sit Ups
(Score is rounds + reps)

Accessory 
Gymnastics - Handstand/Grip (Week 7)
8-minute EMOM
Level 1:
Odd minute: 30 seconds of elbow plank hold
Even minute: 7-10 Ring Rows
Level 2:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 1 Rope Climbs (sub 6-8 Strict Chin Ups, if needed)
Level 3:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 2 Rope Climbs (sub 10 Strict Chin Ups, if needed)