| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Thu, Apr 13 2023 |  |
 | Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD |
| Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH |
| Mon, May 26, 2025 at 8:00am MURPH |
 | Happy Birthday: Caleb No |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (3 days ago) |
04-13-2023 METCON(Time, Rx2, Rx3) COMPLETE FOR TIME: 20 Alt Single Arm Dumbbell Cluster 6 Burpee Over DB (Facing) 18 Alt Single Arm Dumbbell Cluster 6 Burpee Over DB (Facing) 16 Alt Single Arm Dumbbell Cluster 6 Burpee Over DB (Facing) 14 Alt Single Arm Dumbbell Cluster 6 Burpee Over DB (Facing) 12 Alt Single Arm Dumbbell Cluster 6 Burpee Over DB (Facing) 10 Alt Single Arm Dumbbell Cluster 6 Burpee Over DB (Facing) 8 Alt Single Arm Dumbbell Cluster 6 Burpee Over DB (Facing) 6 Alt Single Arm Dumbbell Cluster 6 Burpee Over DB (Facing) 4 Alt Single Arm Dumbbell Cluster 6 Burpee Over DB (Facing) 2 Alt Single Arm Dumbbell Cluster 6 Burpee Over DB (Facing) Rx: 50/35 Rx2: 40/25 Rx3: 30/15 SCORE: Total time to complete all work GOAL: Less than 18 minutes NOTES: This version has 110 squat clean thrusters in it so make sure you are taking the time to do them properly and pace accordingly. Choose a load that you could definitely do 20 unbroken reps of if you wanted to. In the workout however, probably a good idea to break up those first few rounds into 2-3 sets. If the first 20 squat clean thrusters takes longer than 2:30, lower the weight or customize so you can take less breaks or shorter breaks. Know that after the round of 16 squat clean thrusters, you are about halfway done with them! Choose a burpee variation that you can do 6 reps in less than :40 each time.
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