Friday 04/26/2024

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Strength
“Gwen”
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set

* Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.

WOD
"Acai"
For Time:
100 Burpee Box Jump Overs 24"/20"

Thursday 04/25/2024

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WOD
"Dragonfruit"
Teams of 2 For Time:
5 sets: (1:1)
12/10 Calorie Row
10 GHD’s (Scale Stick Sit Ups)
12/10 Calorie Row
10 V-Ups

-rest at least 3:00 before beginning accessory -

Accessory
"Mayhem Mini-Pump – Core"
4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2 minutes b/t rounds