Wed. Sep 16, 2026

cfelation

Sep 15

1 min read

Warm up

Cardio - 2 mins

Lunge walk - 1 min

OH KB Walk - 2 mins

Abs Circle -3 mins

PVC

Muscle up work -10 mins

Hollow Rock
Knee drive
Hands to pockets
Jumping transition
10 attempts

DONE

WOD

20 min EMO2M

6 Bent Over Rows (95/135)

6 Back Squats (95/135)

6 Pull Ups - any way necessary

6 Mountain Climbers

** must be done by 1 min 20 secs

Otherwise we subtrat 1 if fail!

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