Tuesday 1/2/2024

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WOD
"Annie & Hallie"
For Time:
50 Wall Ball Thrusters 20#/14#
10x50ft Shuttle Run
40 Wall Balls 20#/14#
10x50ft Shuttle Run
30 Wall Balls 20#/14#
10x50ft Shuttle Run

Accessory
Mayhem Mini-Pump – Chest and Triceps
4 Rounds

10 Dumbbell Bench Press @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 2 min b/t rounds-

Friday 12/22/2023

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WOD
“No one should be alone on Christmas”
12:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)

Accessory
Mayhem Mini-Pump –Upper Body Posterior
3 Rounds

12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-