Wednesday, Nov. 13, 2024

Nov 13, 20241 min read

Happy Birthday Deano 11/12/66. Age 58

Warm Up

3:00 Bands

1 min Plank

1 min hang

1 min hole sit

Pvc

Push Press Pro

WOD

BUY IN: 15 Burpees

5 Rds of:

6 Power Cleans (65/95)

6 C2B Pull Ups

Rest 1 min

Then,

4 Rds of:

7 Push Presses (65/95)

7 Pull Ups

Then, 58 Dying Bugs

CASH OUT: 15 Burpees

FINISHER: 3x8 Pendlay Rows

4x6 1-Arm Rows

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