Thursday 3/7/2024

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WOD
“This is the day when we separate the men from the boys”
15:00 AMRAP:
200m Run
15 Kettlebell Swings 55#/35#
10 Burpees

*200m run = 1 rep. Total reps per round is 26

Accessory 
Mayhem Mini-Pump – Arms and Shoulders
4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality
10 Seated Alternating DB Curl @ moderate weight – maintain quality

-Rest 1 min b/t rounds-

Wednesday 3/6/2024

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Strength 
Power Clean & Jerk
Every 1:00 for 8 minutes:
2 Power Clean and Jerks at 60-75%
* Can drop and reset between reps.

WOD
“Leave him, he’s a straggler. Stragglers must be left to fend for themselves”
Every minute on the minute for 6 minutes:
Odd: 15 Wall balls 20"/14"
Even: 12/10 Calorie Air Bike

-rest 2:00 -

Every minute on the minute for 6 minutes:
Odd: 10 Thrusters 95#/65#
Even: 12/10 Calorie Air  Bike

*Scale accordingly. Score is total completed rounds.