Thursday, Aug. 21, 2025

Warm up

Runners warm up

3 Rounds of:

2 min cardio

1 min static/band Stretch

Then,

Michael Phelps

PVC

SNATCH Balance w/ PVC/ then, Bar

Deadlifts 5x5’s

WOD

ROW 500m for time -

3 Rounds for time

24 Alt. Dumbell Snatches (35/53)

30 Box step ups w/ db (35/

10 TTB

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

WOD 16 min AMRAP of: 2 Wall Walks 8 Deadlifts (155/225) 12 v-ups 16 Double Unders Run 1 lap

WARM UP - Board 2 Rounds of halves!! WOD Tabata Alt Knees to elbows 4 mins of max reps es- DB Snatch Tabata Burpees 4 mins of Max reps squats