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Friday, July 7, 2023

No Heroes this week!


10 mins Work on muscle ups


WOD

3 Rounds

22 OH squats w/ plate (25/35or45)

22 KB Swings

11 Burpees

22 Bicycles

22 Alt Knees to Elbows

11 Burpees

22 Dubs

 
 
 

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Happy 60th birthday brotha!!! Warm up Cardio 3 mins :60 seconds each of: Bar Hang Hole sit Bicycles Dying bugs Hollow Rocks Push uos Sprawl Burpees PVC Snatch pro “Less than Randy’ WOD “ Tim” 60 power

 
 
 
Sat., May 30, 2026

Warm up 3 mins bands: criminal, bow/arrow, etc 3 mins cardio 3 min AnYOyOooo PVC FRONT squat pro Bent Over Rows 4x6 WOD 3 Rounds of 20 Hollow Rocks 16 Front Squats (75/115) or (12@95/135) 12 pull ups

 
 
 

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