Sat. July 25, 2026

cfelation
Jul 24
1 min read

Warm up

3 mins Cardio

4 mins Abs (call outs or Abstractor)

Partner Med Ball warm up - 10’s

*soccer throw ins

*basketball passes

*Rugby Toss (both sides)

*Bowling - 5 each arm

*Twists - 5 each way, each person

PVC

10 Bar Roll outs/back from knees

WOD

15 min AMRAP

4 man makers (burpee with 1-arm Row)

4 Devil Dogs (35/50)

4 Pull Ups -

4 wide-grip push ups with hips up

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Friday, Aug. 7, 2026

WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

Thurs. Aug. 6, 2026

Warm up Cardio - 4 mins 4 min AMRAP: 4 wide grip push Ups 4 Monkey Jumps 4 wall Balls Then, Abstractor DL pro WOD 18 min EMO3M 8 Romanian Deadlifts (135/185) 8 Hand Stand Push Ups Run 1 lap

Wed. August 5, 2026

Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/9

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