Sat. July 11, 2026

cfelation
4 hours ago
1 min read

Warm up

3 laps/3 mins row/3 mins bike/ski

3 min AMRAP of

5 wall Balls

5 throws - bball, soccer,rugby

Then

Abstractor

PVC

Bend over rows 4x6’s

WOD

16 min AMRAP

2, 4, 6, 8, repeat,repeat

Power Cleans(75/110)

Push Jerks

Deficit push ups (2x25/45)

Rest 2 mins

Do 2 mins max burpees

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