Saturday 10/04/2025

WOD
"Spruce Knob"
Teams of 2
5 Rounds For Time:
Partner 1:
10 Strict Handstand Push Ups
20 Single Dumbbell Box Step Ups (50/35)(20in)
Partner 2:
30/24 Calorie Row

-switch when both are completed-

Friday 10/03/2025

Strength
Snatch Balance 2x2
Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2x2 @ 50%)
Sots Press (2x5 light)
Focus: Clean and precise movement under fatigue

WOD
"Old Speck Mountain"
For Time:
21-18-15-12-9
Toes to Bar
7-6-5-4-3
50ft Shuttle Run

Thursday 10/02/2025

Strength
Split Jerk 5x2
Split Jerk (5x2 @ 65-70%)
Focus: Foot position, posture, bar speed

WOD
"Mount Mitchell"
8 Rounds:
30 seconds Max Burpees
-rest 30 seconds-
30 seconds Max Meter Row

-rest 30 seconds-

Wednesday 10/01/2025

Strength
Back Squat 3-2-1-3-2-1
Back Squat (Wave 5)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%

WOD
"Roan High Knob"
2 Sets
6:00 AMRAP
6 Kipping Chest to Bar Pull-ups
12 Wall Balls (20/14) 
24 Double Unders

-rest 2:00 between sets-