Wednesday 7/30/2025

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Accessory 
Gymnastics:  Handstand Walk/Hold
EMOM 10
Level 1:
Even minute: 30 seconds of wall walks to a height of comfort level
Odd Minute: Double KB Overhead Static Hold [light weight]
Level 2:
Even minute: 30 seconds of wall walks with OPEN standards [hands on the line]
Odd Minute: Double KB Overhead Static Hold (53/35 lbs)(24/16 kg)
Level 3:
Even minute: Max unbroken handstand walk within 30 seconds [goal is to not come down for 30 seconds]
Odd Minute: Double KB Overhead Static Hold (70/53 lbs)(32/24 kg)

WOD
"MVP Arena"
3 sets:
5:00 AMRAP
400m Run
into 2, 4, 6, 8... reps in remaining time of:
Bar Muscle Ups (scale 2x Chest to Bar)
Wall Walks
-rest 2:00 between sets-
*Score is total reps of Bar Muscle Ups and Wall Walks in each set.

Tuesday 7/29/2025

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Strength 
Deadlift 2x1
2 sets
1 Deadlift @95% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-

Accessory 
Bounding Jumps
2 sets of 4 bounding jumps. Record furthest set.
(Distance is the total distance of the 4 jumps together)

WOD
"The Unknowable"
5 Rounds For Time:
50ft Dumbbell Walking Lunge (50s/35s)
10 Burpee Box Get Overs 30"/24"

Monday 7/28/2025

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Strength 
Snatch + Snatch Balance 4x2
4 sets
1 Snatch + 1 Snatch Balance (@75-80%)
-complete a set every 1:30-2:00-

WOD
"The Unknown"
For Time:
21-15-9
Calorie Row (Female Calories: 16-12-7)
Toes to Bar
-@8:00-
21-15-9
Calorie Row (Female Calories: 16-12-7)
Overhead Squats 75#/55#
-@16:00-
21-15-9
Toes to Bar
Overhead Squats 75#/55#