Saturday 1/6/2024

WOD
"Nick Parker & Elizabeth James"
Teams of 2 For Time:
3 sets (each/1:1)
200m Run
8 Power Cleans 135#/95#
200m Run
8 Power Cleans 135#/95#
200m Run

Friday 1/5/2024

WOD
"Meredith Blake"
For Time:
21-15-9
Devil press (35s/25s)
42-30-18
Pull Ups

Accessory
Mayhem Mini-Pump – Glutes
4 rounds:

8 Rear foot elevated DB Split Squat (each side) @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight

*Rest 2 minutes b/t rounds

Thursday 1/4/2024

Strength
Shoulder Press 4x10
4x10 Shoulder Press (build up to moderate weight)

* Rest 60-90 seconds between sets

WOD
“Honey, you’ve never looked better”
For time:
50/40 Calorie Air Bike
15 Wall Walks
50/40 Calorie Air Bike

Wednesday 1/3/2024

WOD
“I have class and you dont”
14:00 AMRAP
14/11 Calorie Row
14 Deadlifts 155#/105#
28 Crossovers

Skills and Drills 
Gymnastics: Core Conditioning (Day 1)
All Levels:
Every 1:00 (8:00)
Odd minute: 30 seconds of Hollow Rocks  (OR Hollow Hold)
Even minute: 30 seconds of Strict Hanging Knee Raises