Wednesday, Dec. 20, 2023

cfelation
Dec 19, 2023
1 min read

Abvent

100 Dying Bugs

Skill

Squat Cleans @70%1RM

4x6

WOD

7 Rounds

Buy in: 10 Pendlay Rows (Squat lbs)

8 Back Squats (95/135)

9 Ring Rows

10 Deficit Push ups

Cash Out: 10 Pendlay Rows (Squat lbs)

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WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

Thurs. Aug. 6, 2026

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Wed. August 5, 2026

Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/9

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