Thursday, October 23, 2025

cfelation
2 days ago
1 min read

Warm up

3 mins cardio

3 mins Bands/cross sym

1 min hang

1 min KB Overhead carry

1 min hole sit

Runners warm up (jjs, T’s etc)

WOD

Buy in: Bike 1200m/1400m or Row 450m/500m

Then,

3 rounds of:

15 Power Snatches (65/95) E (75/115)

10 Ring Dips

15 Mountain Climbers

Then,

Cash out: Bike/Row (opposite of 1st)

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