Friday 1/19/2024

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WOD
"Red Delicious"
For Time:
100 Double Unders
50 Thrusters 45#/35#
200 Single Unders
50 Thrusters 45#/35#
100 Double Unders

Accessory
"Mayhem Mini-Pump – Back and Biceps"
4 Rounds

10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 DB Spider Curls @ moderate weight – maintain quality

-Rest 1 min b/t rounds-

Thursday 1/18/2024

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Strength
Every Minute (10:00)
5 Power Snatch
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"Golden Delicious"
Teams of 2 For Time:
10-9-8-7-6-5-4-3-2-1 (each)
50ft Shuttle Runs

* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Accessory
"Mayhem Mini-Pump –Triceps"
4 Rounds

12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
15 Single Arm Standing Tricep Extension w/ band

-Rest 1 min b/t rounds-