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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Sunday, Aug. 9, 2026

16 min AMRAP Pinch grip 2 plates (2x15/25) 1 lap 10 Dead lifts (155/225) 9 KB Swings 8 Goblet Squats

Saturday, Aug 8, 2026

Congratulations to Chrissy— winning the Home Run Derby for her league!!! Warm up Jog .2 lapses Run 1 lap (raise hr a little)hurdlers stretch 20 Push Aways 20 Alt KtE PVC WOD 4 Rounds 5 Tire Flips 8OH

Friday, Aug. 7, 2026

WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

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