Thursday July 3, 2025

cfelation

Jul 2, 2025

1 min read

Friday classes 9 and 10am only - be PROMPT!

Warm up

Jog 3 laps

1 min OH KB Carry

1 min Farmers carry

15 burpees

PVC

Abs Circle

Thruster Progression

Snatch warm up -5 and 3.

WOD

2 mins max Power Snatches (55/75)

1 min max Thrusters (55/75)

2 mins rest (add lbs)(65/95)

2 mins Ring Dips

1 min Mule kicks

2 mins Rest

2 mins max Thrusters (65/95)

1 min max P Snatches (65/95)

2 mins Rest (reduce lbs) (55/75)

2 mins Max P Snatches (55/75)

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Warm up 3 mins cardio 3 mins bands/static 1 min hang 1 min squat hold Abstractor PVC THRUSTER pro WOD 4 Rounds of: 12 Thrusters (65/95) Run 2 laps 12 Devil dogs 4 Burpee Box jumps

Sunday, Sep. 20, 2026

Warn up 357 pu su sq Run/cardio 4 mins Michael Phelps 3 mins Abs call outs Pvc Pendlay rows 4x6 Snatch progression WOD 16 mins 3, 6, 9, etc. Power Snatches. (65/95) Ring Push ups Mountain Climbers

Sat. Sept. 19, 2026

HAPPY BIRTHDAY YOUNG MAN! We ll have a bday WOD SOON, today will be ya little tribute: WOD (Tribute but not actual) Buy in: 20 Deadlifts (70% of 1RM) Then, 6 Rounds of 7 GI Janes (burpee pull up) 7 A

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