Daily WOD JR Shortall Daily WOD JR Shortall

5.19.25

Metcon
“Griff”
800m Run
400m Run backwards
800m Run
400m Run backwards
Last tested on 9/30/2022.

Skill Development
8 min EMOM
O: :20 L-sit
E: :45 Plank hold

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Daily WOD JR Shortall Daily WOD JR Shortall

4.30.25

Strength
April Pull-up Test
Max Effort Strict Pull-ups

Metcon
“Jackie”
1k Row
50 Thrusters @ 45/35 
30 Pull-ups
Last tested on 6/23/2023

Skill Development
8 min EMOM
O: :30 Handstand hold (RX+ Freestanding Handstand hold)
E: :20 L-sit

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Daily WOD JR Shortall Daily WOD JR Shortall

4.21.25

Metcon
“Fight Gone Bad”
3 Rounds
1-minute Wallballs @ 20/14
1-minute SDHP @ 75/55
1-minute Box Jumps @ 20”
1-minute Push Press @ 75/55
1-minute Calorie Row
Rest 1 minute
Last tested on 8/5/2024.

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Daily WOD JR Shortall Daily WOD JR Shortall

4.3.25

Conditioning
1k Row
Last tested on 2/3/2025.

Metcon
5 RFT
10 Burpees to 6” target
15 T2B
:30 Handstand hold (RX+ 30’ Handstand walk)

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Daily WOD JR Shortall Daily WOD JR Shortall

2.4.5

Metcon
“Grace”
30 Clean & Jerks @ 135/95
Last tested on 5/23/2022

At 8-minute mark, in 10 minutes,
Find 1 RM Clean & Jerk

Accessory
Reverse Hypers 5x20

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