Wed. March 6, 2024

cfelation
Mar 5, 2024
1 min read

Skill

4x4 Pull ups

4x6 Bend Over Rows (@60%)

WOD

8 min. :30/:30

Thrusters (55/75)

Box Step ups w/ DB (35/50)

Rest 2 mins

6 min AMRAP

6 Deadlifts (135/185)

6 Deficit Push Ups (2x25/35)

6 Burpees

10 Dubs

10 Crossovers

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Friday, December 5, 2025

WOD 18-15-12-9-6-3 of: Back Squats Power Cleans *between each set do 1 wall Walk and 25 Hollow Rocks Abvent 2 mins Max toes to bar!

Thursday, Dec. 4, 2025

HAPPY BIRTHDAY LINDSAY!!! 12/4/96 age 29 Warm up: Stretch together Hand Stand Push ups 3 rounds of 8 per 2 mins PVC SNATCH PRO WOD 1st Round of: 29 Lateral Bar Hops 29 1st Round = DB Snatches (35/50)

Wednesday, Dec. 3, 2025

WOD 2,4,6,…12…2 DEADLIFTS (155, 225) Box Jumps EMO2M 10 Mountain Climbers 21 min Time cap!!! “ABVENT: Tabata Alt. KNEES TO ELBOWS!! 2 min Pkank!

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