Wednesday 12/3/2025

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Strength 
Snatch 5x2
5 sets
2 Snatch @ 75–80%
-complete a set every 2:00-

WOD
"The Winter Warlock"
2:00 AMRAP
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatches 50#/35#
Max Burpee over Dumbbell in remaining time
-rest 1:00 between sets-
* Continue until 75 Burpee over Dumbbell are complete
Time cap: 25 minutes (8 rounds). If capped, add one second to your time for each rep remaining.

Thursday 11/20/2025

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WOD
"Sheffield United"
4 Rounds For Time:
20/16 Calorie Air Bike
20 Single Arm Dumbbell Push Press 50#/35#
20 Stick Sit Ups

Accessory
3 sets
10 Dumbbell Arnold Press @ RPE 7/10
-rest 30 secs-
12 Barbell Supinated Bent Over Row @ RPE 7/10
-rest 30 secs-
15 Banded Pull Aparts @ RPE 5/10
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.