Friday 12/24/2021

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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

Wednesday 06/09/2021

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Strength
Thruster
Build to a Heavy 3-Rep Thruster*

*Bar comes from the rack or ground. Thruster or Thruster-Jerk are both available.

WOD
AMRAP x 10 MINUTES
10-8-6-4-2*
Thruster 95#/65#
Burpee Box Jump 24"/20"

*If round of 2/2 is completed, start back at 10/10.
(Score is Total Reps)

FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
5:00 Foam Roll Legs

(No Measure)