Thursday 7/4/2024

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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-

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.