Friday’s workout is a throwback to 2024 —workout 3! Warmup will be mobility wod.

Warm up Michael Phelps 5 mins cardio 5 mins cross/bands 20 GHD’s Pvc 1-arm rows 4x6 clean n jerk pro WOD 15 min AMRAP 6 Clean n Jerks (95/135) 7 Toes to Bar 8 Wall Balls

We send our love to Betsy!!! HAPPY B - Birthday Deb! Feb.1 !!! A young milestone!!!! B-Day WOD: Buy in: 30 Deadlifts (135/185) then, 4 Rds of: 15 Air Squats (use 65/95 if missed Feb.3 WOD) 15 KB Swings (35/53) 15 Box Step ups w/ DB Then, Cash Out: 30 Deadlifts (135/185) Warm up: 3 rounds :60 Secs of Cardio :69 secs Hole Sit Then, 2 rds of: 30 Flutters 30 crunch w/ Twist 30 Hollow Rocks

Warm up Runners - jjs ts pogos, lunges Michael Phelps Cardio - 3 mins 1 min Bicycles 1 min hang 1 min Alt. KTE 1 min Dying bugs Pvc Push Press 4x6’s WOD 6 mins AMRAP 6 Back Squats (75/115) 6 Ring Dips 1 Wall Walk Rest 2 mins 6 mins AMRAP 4 back Squats (95/135) 6 Ring Rows 1 Wall Walk Rest 2 mins Then, 3 mins max reps Back Squats (115/155)

GETTIN READY FOR THE OPEN BATTLE - 2 teams - EVERYBODY - Lets goooo! Warm up 357’s - 4 rounds Pu, su, squats Cross sym 3 mins Cardio 3 mins 2 min plank 1 min Hollow Ricks PVC PENDLAY ROWS 4x6’s Thruster pro WOD THRUSTERS 1-10 Burpees 10-1 5 push ups after every round i.e. 1 Thruster/10burpees/5 push ups 2 Thrusters/9 Burpees/5 push ups Etc. etc. .

GREAT WORK ON SATURDAY. LETS ROCK THOSE NUMBERS ON SUNDAY!!! Warm Up Run 1.5 miles (15 laps) Just kidding Row 3 mins Bike 3 mins Jump rope 2 mins DB OH Walk- 2 mins (1each) Tabata Dying Bugs and Hollow Rocks (alt) 1 min Hang PVC Power Snatches pro WOD 16 mins: 1 to …(increasing by one) Power Snatches (65/95) OH Squats Pull Ups

WOD 3 Rounds of: 6 mins to complete— Row 500m/450m(m)(bike 1100m/1000w 12 Thrusters (65/95) 10 Mountain Climbers 12 Hand Stand Push ups 10 Mountain Climbers