Thursday 1/2/2025

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WOD
"Milk and Cookies"
18:00 AMRAP
9 Deadlifts 115#/80#
12 Box Jumps 24"/20"
15 GHDs (Scale V-Ups)

Accessory 
"Mayhem Mini-Pump –Upper Body"
3 Rounds
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Monday 11/11/2024

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WOD
"KLEPTO"
4 Rounds
27 Box Jumps 24"/20"
20 Burpees
11 Squat Cleans 145#/100#
*30:00 Time Cap
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Accessory 
"Optional Accessory - Core Work"
3 Rounds:
10 KB Side Bends (each side)
20 Pulse Ups
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2 minutes between rounds