Wednesday, March 30, 2022

Mar 29, 2022

1 min read

Happy B Birthday Bill. 3/28/64 age 58

Happy Birthday Betsy. 3/30/66 age 56

Average Age is 57!!!

WOD

57 Dubs

57 Push presses (65/95)

57 plate squats

57 Wall Balls

57 Dead lifts (65/95)

57 Air Squats

57 High knees sprint

***57 minute time cap

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“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

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