Monday 7/8/2024

Strength 
Front Squat
Build up to a Heavy Front Squat
10-12 minutes

WOD
"The Hunger Games"
For Time:
30-24-18-12-6
Kettlebell Swings 55#/35#
V-ups
10-8-6-4-2
Box Jumps 30"/24"

Saturday 7/6/2024

WOD
"Philadelphia"
Teams of 2 For Time:
80 Deadlifts 135#/95#
100/800 Calorie Bike
60 Deadlifts 185#/125#
80/65 Calorie Bike
40 Deadlifts 225#/155#
60/48 Calorie Bike
20 Deadlifts 275#/185#
40/32 Calorie Bike

Friday 7/5/2024

Gymnastics Skill Work
Take 10 minutes to review Ring Dips, practice/warm-up, and explore scaling options as needed.

Suggested scalings:
Matador Dips
Bench Dips
Heel Box Ring Dips

WOD
“Push/Pull JT”
For Time:
21-15-9
Ring Dips
Inverted Ring Rows
Push Ups
Calorie Row (Women: 15-12-9 calories)

Thursday 7/4/2024

WOD
“The Ginger”
22:00 AMRAP
400m Run
7 Thrusters 155#/105#
20 Pull Ups

This workout was written in honor of US Navy Chief Stephen "Tyler" Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.

Accessory
Mayhem Mini-Pump –Glutes and Shoulders
3 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 1 minute between rounds-