Monday, July 24, 2023

cfelation

Jul 23, 2023

1 min read

Happy Birthday Kari (K Dawg) 7/24/87

Age 36

Skill

MU TRAIN

:6 - 10 beg pull ups

WOD

36 Hang power cleans (65/95)

2 nn rest

4 Rounds of

9Squat Cleans (65/95)

9 Hand Stand push ups

9 Bench press Wipers

K Dawg -- VEST!!!

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Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Wed. Oct 21, 2026

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Tuesday, Oct 20, 2026

WOD “Terrible Tuesday” WOD Tabata 1/2 Bicycles 1/2 Hollow Rocks “Grace” (30 Clean n Jerks.(95/135) Rest 2 mins Then, Tabata upper Abs (combo) 4x8 Pull ups (:45-1:00 rest after set)

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