Monday, January 9, 2023

cfelation
Jan 8, 2023
1 min read

Skill

3x8 strict pull ups5

1-rep max Push Press

WOD

2 Rounds of:

35 Double Unders

30 Push Resses(65/95)

25 Bent over Rows (65/95)

25 Ring push ups

20 Gi Jane's

21 min Cap!!!

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Warm up Michael Phelps 5 mins cardio 5 mins cross/bands 20 GHD’s Pvc 1-arm rows 4x6 clean n jerk pro WOD 15 min AMRAP 6 Clean n Jerks (95/135) 7 Toes to Bar 8 Wall Balls

Wednesday, Feb. 4, 2026

We send our love to Betsy!!! HAPPY B - Birthday Deb! Feb.1 !!! A young milestone!!!! B-Day WOD: Buy in: 30 Deadlifts (135/185) then, 4 Rds of: 15 Air Squats (use 65/95 if missed Feb.3 WOD) 15 KB Swin

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