Sunday, Nov. 16, 2025

cfelation
Nov 16, 2025
1 min read

WARM UP

RUN 1 lap

3 mins bands/cross symmetry

3 mins cardio

PVC

Squat PRO.

WOD

INSIDE/OUTSIDE

5 Rounds

2mins each (4 mins=1 round)

Inside - obstacle course

Outside - DB snatches AND/OR Front Squats

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Warm Cardio 3 mins Bands 3 mins 30 GHD’s anytime WOD 5 Rounds of: 8 Clean n Jerks (105/145) 10 Devil Dogz (35/50) 12 Lateral Bar Hops (R/L=1) ***Ascending Rope Climbs -5 only***

Tues. June 9, 2026

WOD Row 500m/Bike 1200 (op at ended of last 60 Push Ups 100 Dying Bugz 60 Pusfups Row/Bike Then, 60 KB SWINGS!

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