Tuesday, Jan. 14, 2025

cfelation
Jan 13, 2025
1 min read

1 min PVC

1 min Lunge walk

Warm up

8 mins bike/Row/ski

Tabata Hollow Rocks

Tabata Air Squats

PVC

10 Snatch Balance-bar only!!!

WOD

75 KB Swings (35/53)

75 Box Step Ups w/ (35/40/45)

75 OH Squats (55/75)

THEN,

10 Muscle Ups (15-19 tries)

BAR OR Rings

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Happy Birthday to one of our BEASTS (in a good way)!!! 9/4/80 age .46 - going on 39!!! Warm up Runners warm up 3 mins Cardio-any 39 flutters 39 Bicycles 39 Dying Bugz 39 Hollow Rocks Run 1 lap Michael

Thursday Sept 3,2026

4 Rounds od: 12 Dead Lifts (155/225 12 Pull Ups 12 Mountain Climbers 12 KB Sumo DLHP (35/53)

Wed. Sept. 2, 2026

LETS GET MOVIN ON THE CHALLENGE - 2 weeks to get it goin!! Warm up Runners warm up 3 mins cardio choice 3 min AMRAP— 333 push ups, burpees , Squats PVC 5 rounds of: HSPU’s :30/:30’s THRUSTERS PRO WOD

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