| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Mon, Dec 30 2024 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
 | Happy Birthday: Lauren Wa |
| Most Recent Benchmark: DIANE on Jan 1, 2026 (10 days ago) |
| 251230 METCON | 241230 AT-HOME WOD | 241230 OPTIONAL STRENGTH | 241230 OPTIONAL STAMINA |
251230 METCON(Rounds, Rx2, Rx3) 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups – Rest 2:00 between rounds. Rx2: 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 6 pull-ups – Rest 2:00 between rounds. Rx3: 4 x AMRAP 4: 3 hang power cleans (35/45 lb) 6 shoulder-to-overheads 9 lateral burpee bar step-overs 6 jumping pull-ups – Rest 2:00 between rounds. Masters 55+ option: 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups – Rest 2:00 between rounds. Intended Stimulus -2+ rounds per AMRAP. -Unbroken hang power cleans and shoulder-to-overheads. -Pull-ups in 1-2 sets. -Enough rest to push each AMRAP, but not to fully recover. -Start each AMRAP back at the hang power cleans. -Retest from 241230. Planned: Tue,Dec30,2025 Mon,Dec30,2024
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