Wednesday, Jan. 21, 2026

Warm up

4 mins Choice stretch

3 mins Cardio

2 mins OH KB Walk

1 min plank

Michael Phelps

PVC

1-Arm Rows 4x6’s

WOD

“FRAN” +

21-15-9-3 of

Thrusters (65/95)

Pull Ups (1-strict)

Rest 3 mins

Then,

3 min max sit ups w/ plate (15/25)

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