8 Rounds:
Pull Up x20 seconds
Rest 10 seconds
Push Up x20 seconds
Rest 10 seconds
Squat x20 seconds
Rest 10 seconds
Happy Birthday Janis & Anna!
Two people in our community, who do so much for so many. Thank you for the trust you have given us in this community and for all the things you do to help guide and inspire.
15-12-9
Power Jerk
Farmers Carry x100m
In 25 Minutes:
Back Squat x3-5
*build to 3-5 challenging work sets
Renegade Row x8-12alt
Bridge Pull Over/Pull Over x10-20
9 Rounds:
DB Snatch x12alt
Run 100m
Box Jump x8
T2B x6
Happy Belated Birthday Scott, Theresa, & Jay C!
Three Superstars who are amazing people in our community who help wherever they are needed without giving it a second thought. Thank you for leading by example and always being the best humans ever.
15-12-9
Deadlift
Run 400m
3 Rounds:
Max Rep DB Front Squat
Pull Up x10-15
Row 750m
Rest 3 Minutes
Happy Birthday Tiff & Mike L!
Two silent ninjas who crush everything they do. You both are kind and amazing humans.
AMRAP 18 Minutes:
Single Unders x60 seconds
Suitcase + Overhead Hold x30 seconds/side
Arch Hold x30 seconds
Happy Canada Day!
2 Rounds:
Run 1600m/1200m
Then Do 3 Rounds Of:
V-Up x15
DB Snatch x12alt
Burpee x9