| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Thu, Jul 13 2023 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
 | Happy Birthday: Cole H & Jake D |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (4 days ago) |
7-13-2023 METCON(Time) EVERY 3 MINUTES FOR 21 MINUTES OF: - 3 power cleans - 24 wall balls - 3 power cleans Rx: 185/125 Rx2: 155/105 Rx3: 135/85 SCORE: Slowest round time GOAL: < 2:30 NOTES: Speed through the sequence of cleans - wall balls - cleans, then rest with the remaining time before the start of the next 3-minute window. Your goal is to have at least 30 seconds of rest before the start of the next round, so customize weights or reps accordingly. Use a HEAVY weight on the cleans - these do not need to be done unbroken. Focus on a strong hip drive as you pull the bar to your front rack position. Brace your core and keep your back flat as you bring the weights back down. 3 reps should take 30 seconds or less. Push to keep the wall balls unbroken. Keep your torso upright and explosively extend the hip and throw the ball to your target. Aim to keep the 24 reps in under 1 minute.
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