AMRAP 20 Minutes:
DB Snatch x1/side
Box Jump x1
Box Jump x1
Row 350m
*Ascending Reps by 1’s, Row stays the same.
Happy Belated Birthday Janet, Kassie & Happy Birthday Pam G!
Three special people in our community in and out of the gym. You are always helping others with your guidance and always inspiring others with your actions. We are blessed to have you all in our lives. Thank you for all you do in our world.
3-6-9-12-15-18-21
DB Thruster
Burpee
Happy Birthday John T!
Have a great day surrounded by family and friends and enjoy a bit of downtime or this grinder!
10 Rounds:
Power Snatch x3
Run 200m
5 Rounds:
Row 400m
Famers Carry x100m
Happy Birthday Sherry!
An adventurous spirit who has always been a leader and one who leads by example. Thank you for being the awesome person you are in and out of the gym you really do bring the sunshine wherever you are.
O.T.M for 7 Rounds:
Minute #1: Pull Up x5/Wall Ball – max rep
Minute #2: Rest
Push Press
2-3-5-10
—
After Each Set Do:
Floor Press + Tricep Roll Back x5-10
Pull Over Deadbug x6-12
O.T.M for 7 Rounds:
Minute #1: Deadlift x5 (55-65%)
Minute #2: Handstand Hold x30 seconds
Happy Belated Birthday Emily W!
A quiet and kind soul who works hard in everything she does in and out of the gym. Thank you for your friendship and trust
Row 1200m
DB Carry x600m
Row 1200m
DB Clean & Jerk x10
Burpee Box Jump x10
DB Clean Jerk x8
Burpee Box Jump x10
DB Clean & Jerk x6
Burpee Box Jump x10
DB Clean Jerk x4
Burpee Box Jump x10
DB Clean & Jerk x2
Burpee Box Jump x10
AMRAP 15 Minutes:
Run 200m
Strict T2B x10
Happy Birthday Claude!
A maniac and a good friend. You are always the life of the party no matter what the party. Thank you for your trust since the beginning. You are a great friend.