Wednesday, Oct 2, 2024

cfelation
Oct 1, 2024
1 min read

Surprise! Will b posted before 9am

Warm up

5 mins cardio

333’s of pushups, Situps, Squats

PVC

ABS Circle

Bar intro movements

WOD

14 mins EMOM

4 Shoulder To Overhead (65/95)

4 Lateral Bar Hops

4 Deficit Pushups

*last round goes to end of min

REST 2 MINS

2 mins of Sumo DL High Pull (65/95)

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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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