Saturday, April 25, 2026
Feathered Serpent (Quetzalcoatl type)
Skill/Strength:
4x400m Runs
-Rest 2 min between runs
-Coach will provide 18 min to complete
Metcon:
20-15-10-5
Pullups
Wallballs 20/14lbs
-8 min cap
-This is intended to be a SPRINT so don’t stand around chalking up like a punk
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Kevin Hansen
14:52 (8r of 20 WB’s + 2 rope climbs)
Snatch triples up to 175; power cleans up to 255
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Pauly VanderKelen
HBBS: 10 reps @ 155,235,285, & 7 reps @ 335#
2:00 twisting bar hang spine decompression / 4x15 Kneeling Ab Wheel with 15# in the weight vest alternating with 20 reps of Lateral Raise with 20,25, & 30# dumbbells & 15 reps with 35# dumbbells / 3x12 Leg Extension @ 100# / 3x12 Leg Curl @ 75#.
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