If Monday, March 30, 2026

cfelation

Mar 29

1 min read

HAPPY B-DAYS BILL 3/27, Betsy 3/30

Average Age is 61!!!

NEVER WOULD BELIEVE IT!!!

Warm up

Cardio 3 mins

2 mins static stretch

:61 hang

:61 hole sit

:61 wall Sit

:61 6” hold

:61 Alt kte

:61 Hollow Rocks’

Pvc

Bend over Rows 4x6’s

Birthday WOD

61 Push ups

61 Wall Balls

61 Push Jerks (76/115)

61 Hanging Knee ups and/or toes to bar!!!

Can break it up - ANY WAY, ANY HOW!!!

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Thurs. Oct. 22, 2026

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

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

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