Friday, Sept. 26, 2025

Runners warm up

Michael phelps

Own 4 mins

Bring Ralphu Up/bring Ralphy down(

Happy B-bday to Ralph!!!

Born 9/24/64 , older than dirt, but alwayssw smiling!!!

Birthday WOD:

3 Rounds of-

3 laps;/750m Row (700m f); bike 1500m1250f

8 GI Janes

21 Devil Dogz (35/50) last round is 22.

Rest 97 seconds u

OR

3 Rds of:

3 laps

8 Devil Dogz

21 GI Janes

OR

9 Laps (Running)

64 GI Janes

64 Devil Dogz

Then,

61 choice - Mountain Climbers

Or high skips R/L.3