Sunday, August 3, 2025

Warm up

3 mins cardio

Michael Phelps

(Little, big arm circles, opposite, over/unders, back slappers)

Runner’s warm up - jj’s, T-claps, pogos, lunges

Abs circle

10 Good Mornings w/ bar

Sunday Smorgasbord!!!!

WOD

CHOOSE 1 movement from each grouping:

A

8 Power Snatches (65/95)

8 Dead Lifts (155/225)

10 Jerks (75/115)

B

15 Elevated Ring Rows (feet up 2 feet on wall)

12 C2B Pull ups

15 HS Push Ups

C

Row 250m

Bike 600m

Ski Erg 235m

Run 1 lap +2 yellow poles

D

12 Tire Flips

10Sand Bag clean n over shoulder toss

10 Double pinch grip tire step ups

ATTENTION: Sunday Fun Day

Rep Schemes:

CHOOSE ONE

16 min AMRAP

4 Rounds - as written reps!

4 Rounds of :30/:30’s

Please comment (text me 610-757-8724)