Saturday 12/23/2023

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WOD
“12 DAYS OF COMPTRAIN” 
For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar 
6 Box Jumps 24"/20"
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-Ups
11 Wall Balls 20#/14#
12 Calorie Bike 

*The workout flows in the same order as the song "12 Days of Christmas": 
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…Follow Pattern Until All Movements Are Completed

Thursday 02/25/2021

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Skill
4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups

*Drop down from the bar and rest between Strict and Dynamic Pull-Ups

WOD
2 SETS*
AMRAP x 5 MINUTES
10/8 Cal Bike
10 Pull-Ups
10/8 Cal Bike
5 Bar Muscle-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
15/12 Cal Bike
15 Burpees

-Rest 2:00 b/t Sets-
(Score is Rounds + Reps)