AMRAP 20 Minutes:
Row 200m
Box Jump x10
DB Snatch x2
*Ascending DB Snatch by 2’s
Happy Birthday Heather L!
A Ninja on the floor. You are kind and a great mover who always comes in with an open mind and ready to learn. Thank you for your friendship and all you do in our community.
“25.2”
Pull Up x21
Double Under x42
Thruster x21 (weight 1)
C2B x18
Double Under x36
Thruster x18 (weight 2)
Bar Muscle Up x15
Double Under x30
Thruster x15 (weight 3)
Happy Birthday Becky!
An amazing presence in our community who always brings a smile to everyone around. Thank you for being the amazing person that you are in and out of the gym. An inspiration and a great role model.
AMRAP 20 Minutes:
Row 20/15 cal
Farmers Hold x30 seconds
Row 20/15 cal
Front Rack x30 seconds
Row 20/15 cal
Overhead Hold x30 seconds
Happy Birthday Teagan!
A silent ninja who is kind and always crushes the work set. Thank you for finding your way into our community we are grateful for your presence.
Burpee x20
Front Squat x20
Burpee x20
Happy Belated Birthday Lee & Kristi!
Two hard working individuals. You are both bring your “A” game in everything you do. Thank you for being the amazing people you are and the trust you have in us.
4 Rounds:
DB Power Clean x40 seconds
Rest 20 seconds
Single Arm DB Bent Row x40 seconds
Rest 20 seconds
Single Arm DB Bent Row x40 seconds
Rest 20 seconds
Single Leg RDL (alt) x40 seconds
Rest 20 seconds
Push Press x40 seconds
Rest 20 seconds
AMRAP 25 Minutes:
Back Squat x1-3
Wall Sit x30 seconds
Step Up x10/side
Single Leg Bridge x10/side
Rest As Needed