Thursday, April 23, 2026

HAPPY BIRTHDAY DREW 4/23/73 age 53. Bday WOD TO BE ANNOUNCED WHEN HE GETS BACK!!!

Warm up

Michael Phelps arm circles etc

Runners warm up: jj’s, T’s, pogos, Lunges

4 rds of 4’s: push ups, sit ups, squats

Pvc

1-arm rows 4x6

WOD

12 min EMOM

0 and evens—

6 Back Squats (75/115)

4 Pull Ups

Odds—

6 pull Ups

4 Plate OH Squats (25/35)

Rest 2 mins

Then,

4 mins to complete:

2 Rope Climbs

4 MU’s or 6 attempts (bar or rings)

FRIDAY’s WOD:

THE “LAUREN”!!!

“Lauren”

4 rounds of:

- run 1 lap

- 10 handstand push ups

- 10 pull ups

- 25 dubs

- 10 mule kicks