Friday, Oct 3, 2025

Warm up

Runners warm up (jj ts pogos lunges)

Jog 3 laps or 3 mins bike

Michael Phelps

Max plank hold

Pendlay Rows (3x8)

WOD

15 min ( :30/:30’s )

Power Cleans (75/115) E (95/135)

Wall Balls (14/20)

C2B Pull ups

Rest 2 minutes take off weight

Then,

3 min AMRAP of:

3 Power Cleans (65/95)

3 push presses (65/95)

3 reg pull ups