Thursday 1/2/2025

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WOD
"Milk and Cookies"
18:00 AMRAP
9 Deadlifts 115#/80#
12 Box Jumps 24"/20"
15 GHDs (Scale V-Ups)

Accessory 
"Mayhem Mini-Pump –Upper Body"
3 Rounds
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Friday 12/27/2024

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Strength
Muscle Snatch + Snatch Balance 6x12
Every 1:00 (12:00)
Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10)
Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11)
*Use the same weight for both movements. Sets are completed unbroken (touch and go on the muscle snatch). You can build in weight or stay the same across sets. Stay light!

WOD
"Feliz Navidad"
5 Sets For Time:
6 Deadlifts 225#/155#
8 Bar Facing Burpees
10/9 Calorie Air Bike
-rest 1:1 between sets-
*20:00 Time Cap