Front Squat x20
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5 Rounds:
Row 500m/350m
Farmers Carry x100m
—
Front Squat x20
Happy Birthday Stefanie & Belated Birthday Shawn B!
Two Awesome People and a double day celebration. You both bring so much to everyone you meet. I can’t begin to express how great it is to have you in our community. You enrich your surroundings with your pure awesomeness!
Deadlift
2-3-5-10
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After Each Set Do:
Split Squat Hold + Bicep Curl x20 seconds/side
Pull Over x10-20
AMRAP 18 Minutes:
Pull Up x10
Push Up x10
Sit Up x10
Air Squat x10
“Core 5k”
10 Rounds
Row 250m
Run 200m
Double Under x50
10 Rounds:
Deadlift x4
Hang Power Snatch x3
OHS x2
Happy Birthday Lori!
A Silent Ninja who has a lot of fight in her. You always work to your edge and crush everything you do. Thank you for being the kind, caring, individual that you are.
AMRAP 10 Minutes:
Hang x20 seconds
Plank x30 seconds
Squat Hold x20 seconds
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@ 10 Minutes:
Run 1600m
O.T.M for 6 Rounds:
Minute #1: Goblet Squat x5
Minute #2: Strict T2B x10-15
Minute #3: Bent Row x20 seconds/side
Minute #4: Standing March with Pause
Shoulder Press
2-3-5-10
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After Each Set Do:
Renegade Row (2) + K2E x5-7
Deadbug Pull Over x8-12alt
Rest As Needed
50-40-30-20-10
Wall Ball
10-8-6-4-2
Ring Row
“Jack”
AMRAP 20 Minutes:
DB Push Press x10
KB Swing x10
Box Jump x10