Sunday, Nov. 12, 2023

cfelation
Nov 12, 2023
1 min read

WOD

1 min Buy in Hollo Rocks

2 mins Jack knives

10 min EMOM

5 Power Cleans (75/115)

1 - 3 Wall Walks (up to :30 secs

2 mins Jack kniveS

1 min Rocks

Then MU practice/attempts

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Warm Up Walk/Run 2 laps 15 push ups 15 Squats 10 Burpees Abstractor Pvc 4x6 Strict Shoulder Press WOD 16 min AMRAP Run 1 lap 6 Floor Wipers W/ Press (95/135) 8 Power Cleans (95/135) 10 Mountain Climbe

Monday, April 13, 2026

Warm up Cardio 3 mins Bands stretch 3 mins Cardio 2 mins Med Ball warm up w/ ABS-6 mins WOD 6 Rounds of: 1 min of Dead Lifts 1 min of Wall Walks 1 min of GI Janes

Sunday, April 12, 2026

Warm up Runners jj’s etc Michael Phelps Pvc Clean pro Cleans (any) 4x6’s WOD “CINDY” 20 min AMRAP of: 5 Pullups 10 Pushups 15 Air Squats keep track of rounds

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