Friday, July 7, 2023

cfelation
Jul 6, 2023
1 min read

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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Wed. Aug. 19, 2026

Happy Birthday to Queen Atifa (Atiya), 29 years young and we will do her birthday WOD on Thursday! Starting our 60-day challenge soon! LET’s GOOO! Family, friends, neighbors, etc, $99 for everything

Tues. August 18, 2026

Warm Up Runners warm up (JJ, T, etc) 3 mins Cardio 2 mins bands-upper 2 mins legs w/ bands 1 min Hole Sit 10 Burpees :30 Bar Hang 1- Arm Rows 4x6’s WOD 18 mins of :30/:30’s Wall Balls Toes to Bar Back

Mon. Aug. 17, 2026

3 rounds of: 10 Push Ups 10 Air Squats 10 Mountain climbers Then, 3-4 mins Cardio 1 min hang 3 mins Muscle up training swings and box transitions 1 min Alt Knees to Elbows 1 min Hollow Rocks PVC Snatc

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