Saturday, Nov. 16, 2024

cfelation
Nov 15, 2024
1 min read

Warm up

Runners warm up

2 mins Cardio

2 mins cardio

Hip Circuit

30 GHD’s

10 Push aways

3x8, 4x6 Bend Over Rows

WOD

“CHIPPER”

20 Bar Over Burpees

30 Oh Squats (65/95)

40 KB Swings (35/53)

50 Wall Balls

60 Hollow Rocks

70 Double Unders (140 singles)

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Thursday, January 22, 2026

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