Friday the 13th!!!

cfelation

Dec 13, 2024

1 min read

Warm up

Run 2 laps or 2 mins cardio

357 magnums

M Phelps

Pvc

1 min of each warm up

WOD

21 min cap if necessary (option to 24 mins)

1-9-1

“DEATH BY” (sorta)

Choice of (can switch movements at 11:00)

Dumbell presses (35/50)or KB Swings ((35/53)

Power Cleans or Back Squats (95/135)

Floor Wipers w/ a Press or GI Janes (95/135)

Bike or Row

(cals 3,4,5,6,7,7,7…men.

3,4,5,6,6,6,…women

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