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Wednesday, Dec. 17, 2025

Warm up

2 mins static stretch

8 mins cardio - :30 harder/:30 lifhter

MICHAEL Phelps

PVC

Tabata Push ups

DEADLIFT PRO


WOD

5 Rounds of

6 Deadlifts (155/225)

7 HSPU’s

8 Box Jumps

9 Broad Jumps

 
 
 

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Tuesday, Dec. 16, 2025

Muscle Ups w/ Mikey has been moved to Wednesday at 6:30 til whenever. There will be a 430 class and then a 530 class also.. Warm up will b on the white board. Tabata Hollow Rocks WOD 15 min AMRAP 16 D

 
 
 
Monday, Dec,15, 2025

HAPPY BIRTHDAY JODI (J SWOL) 12/15/81 age 44!!! Warm up Bands 3 mins Cardio 4 mins 333’s 3 mins Pu, SU, Sqts PVC HANG 1 min Sumo DLHp 4x6’s (load Up) B Day WOD BUY IN: 22 Pull Ups Then 4 Rounds of: 11

 
 
 

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