Friday, Oct. 23, 2026

cfelation

11 minutes ago

1 min read

“Friday Fun Day”

Warm up

Runners warm up

Michael Phelps

3 min AMRAP

3 push ups, sit ups, squats

2 mins bands or static

1 min bar hang

:30 floor thrusters

:30 push Aways

2 min Plank

1 min Dying bugz

PVC

DEADS PRO

WOD - choice (missed yall this week)

16 min :30/:30’s

Alternate::

Deadlifts (70% 1RM)

Ring Push ups

Squat Cleans (115/155)

Push ups

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