| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Sat, Nov 23 2024 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
 | Happy Birthday: Melissa J |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (6 days ago) |
| 241123 PARTNER METCON | 241123 AT-HOME WOD | 241113 OPTIONAL CONDITIONING |
241123 PARTNER METCON(Time, Rx2, Rx3) 3 rounds for time with a partner: 400-m run 30 walking lunges 30 pull-ups Start at 15:00 and go to completion: 3 rounds for time with a partner: 400-m run 20 wall-ball shots (14/20 lb) (9/10 ft) 20 toes-to-bars – Run together; split the remaining work evenly. Rx2: 20 pull-ups; (10/14 lb); 12 toes -to-bars Rx3: 200-m run; 20 alternating lunges in place; 20 ring rows; 200-m run; (6/10 lb) (8/9 ft); 12 hanging knee raises Intended Stimulus: -9:00-12:00 for each triplet. -Each round in 4:00 or less. -Run together in 1:45-2:00. -Walking lunges and wall balls each in :30-1:00, divided evenly. -Pull-ups and toes-to-bars each in :30-1:30, divided evenly. -Advanced athletes who are capable of completing part 1 in 3:00 per round can add load to the walking lunges and/or complete chest-to-bar pull-ups. -Advanced athletes who are capable of completing part 2 in 3:00 per round can increase volume to 30 reps per movement. -Score is the total combined time of each triplet (without the rest).
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