Friday, September 12, 2025

Please Let me apologize for yesterday not recognizing and paying tribute to the 911 heros, workers and families. It was a horrible time but somehow it brought us together!

Now, lets build today and kick some butt with this WOD!!!!

Warm up

Runners warm up - jj, t, pogos, lungesKb s

Run 4 laps/bike 1500m or ski 700m or Row 750m

2 mins static stretch

2 mins jump rope

PVC

WOD

3 Rds of 1 min stations:

KB Swings

Hollow Rocks

KB Goblet Squats

Hanging Knee ups

DB Push Presses (35/50) (try to do same #)

Rest 1 min (after each round)

Then,

9 Burpee Broad Jumpss

1 Bar Muscle up (or 3 attempts

1 Rings Muscle up (or 3 attempts)