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

Thursday 12/26/2024

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WOD
"Candy Cane Wishes"
7 Rounds For Time:
7 Front Squats 135#/95#
14 Toes to Bar
*20:00 Time Cap

Accessory 
Mayhem Mini-Pump – Leg Day
3-4 Rounds
12 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
* Rest 1-2 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.