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, Dec. 28, 2025

Warm up 3 Rounds if: 1 min wall sit 1 min bar Hang 1 min KB OH Walk Then 3 mins Cardio 2 mins stretch (any) 1 min plank pvc 2 mins practice Bar MU transition WOD Tabata Hollow Rocks (1st 2 rds-bicycle

Saturday, Dec. 27, 2025

Buy in: 30 squats (any) 13 min AMRAP 6 power Cleans (95/135) 12 Mountain Climbers 24 Double unders Cash Out: 30 more squats

Friday, December 26, 2025

Hope Christmas was AWESOME!!! Warm up 7 mins in we will begin our group warm up. 3 mins cross sym or cardio machine 3 mins cardio machine or bands 1 min lunge walks 1 min bar hang Tabata Bicycles pvc

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