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cfelation

Aug 16, 2025

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Warm up

2 Rounds if:

30 JJ’s

20 Pogos

10 Burpees

Michael Phelps

Pvc

Shoulder Press 5x5’s

:30 Bar hang

Deadlift pro 8,6,4,2

WOD

40 Deadlifts (135/185)

5 burpees after every 8 deadlifts 40 Dying Bugs

5 Burpees

40 Hollow Rocks

5 Burpees

40 KB Swings

5 Burpees (35/53)

40 Box Step ups w/ Dumbell

40 (more) Burpees

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Sat. Oct. 24, 2026

Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

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

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