Monday, April 20, 2024

cfelation
Apr 19
1 min read

APRIL 30 7pm - gettin SWOL, and oly lifts

Warm up

Runners warm up: (jj, t, pogo, lunge)

3 mins cardio

Michael Phelps

222 pu, su, sq - 2 mins

PVC

Pull up warm up - negative hold then lower

(10 reps)

PENDLAY ROWS 4x6 (or 3x8 maintenance)

Rest 3-5 mins

WOD

“FRAN”

21-15-9

Thrusters

Pull ups

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