Saturday 12/20/2025

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WOD
"12 Days of Christmas"
For Time:
1 Rope Climbs (Scale 3 Strict Pull Ups)
2 Squat Clean 155#/105#
3 Muscle Ups (Bar or Ring)
4 Burpees
5 Deadlifts 155#/105#
6 Pull Ups
7 V-Ups
8 Wall Balls 30#/20#
9 Box Jumps 24"/20"
10 Back Rack Lunges 155#/105#
11 Handstand Push Ups
12 Thrusters 155#/105#

Friday 08/29/2025

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Strength 1
Dumbbell Z Press 3x8
After the heavy deadlift is complete, perform:
3 sets of 6–8 Dumbbell Z-Press

Seated Double Dumbbell Z Press

Strength 2
Deadlift 1x1
Deadlift: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform:
3-4 sets of 3 reps @ 80-85%

WOD
"Atlas"
For Time:
9-15-21 
Thrusters 95#/65#
3 Rope Climbs after each set (Scale 9 Pull Ups)
-into-
100ft Overhead Walking Lunge 95#/65#