Warm up 2 mins bands 2 mins bike 3 mins 357–pull ups, push ups,squats Abs Circle 20 burpees PVC BEND OVER ROW 4x6 WOD 16 min EMO2M of: 6 Pull Ups 6 Power Snatches (75/115) 1 Muscle up (3 attempts)

WOD “Almost Annie” Meets “Grace”!!! 50-40-30 Double Unders And Sit up then, 30 Clean n Jerks (95/135) M=(75/115) Then 20-10 Dubs n Sit Ups

Happy 60th birthday brotha!!! Warm up Cardio 3 mins :60 seconds each of: Bar Hang Hole sit Bicycles Dying bugs Hollow Rocks Push uos Sprawl Burpees PVC Snatch pro “Less than Randy’ WOD “ Tim” 60 power Snatches (55/75) 60 Lateral Bar Hops 60 Devil Dogs *Rx is straight thru chipper **Can break it up any way any how!! Suggestions— 4 Rounds of 15’s 3 Rounds of 20’s 6 Rounds of 10’s Or 30 Devil Dogs 60 Snatches 60 Lateral bar Hops 30 Devil Dogs

Warm up 3 mins bands: criminal, bow/arrow, etc 3 mins cardio 3 min AnYOyOooo PVC FRONT squat pro Bent Over Rows 4x6 WOD 3 Rounds of 20 Hollow Rocks 16 Front Squats (75/115) or (12@95/135) 12 pull ups Run 1 lap

OLYMPIC LIFTING TONIGHT AT 7 Warm up 3 mins cardio 2 mins band stretch: criminal, bow/arrow, downhill, row PVC Bar Play (bar only)- 2x :30 secs each of: Power Cleans Presses Squats Clusters 10 Push Aways WOD Almost Fight gone bad 1 min Each 4 Rounds of: Box Jumps KB Swings Thrusters Dying bugs Run 1 lap 1 min rest

Wednesday, May 27, 2026 Warm up Cardio 3 mins or run 2 laps Michael Phelps 6 mins EMOM 5 HSPU’s PVC WOD 16 mins AMRAP 2, 4, 6, 8,10, 8, 6, 4, 2, repeat… of: Power Snatches (65/95) OH Squats (65/95) EMO3M=10 Burpees