| Schedule |
| Coaches |
Daily WOD |
| Schedule |
| Coaches |
| Daily WOD |
Daily WOD
 | Wed, Jan 1 2025 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
| 250101 METCON | 250101 POST-WOD SKILL | 250101 OPTIONAL ACCESSORY | 250101 OPTIONAL STRENGTH |
250101 METCON(Time, Int, Sc) For time: 800-m run 50 hand-release push-ups 50 single-arm DB overhead walking lunges (35/50 lb) 800-m run Rx2: 30 hand-release push-ups; (20/35 lb) Rx3: 400-m run; 30 hand-release push-ups from the knees; 30 single-arm DB front rack walking lunges (10/15 lb); 400-m run Intended Stimulus: -10:00-15:00. -Run efforts in 3:00-4:30. -Hand-release push-ups in 2:00-4:00. -Single-arm dumbbell overhead lunges in 1:15-3:00. -Moderate-duration chipper that uses both upper and lower-body interference to challenge and develop muscular endurance.
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