24.1
DB Snatch x21 (Left Arm)
Burpee Lateral Jump Over x21
DB Snatch x21 (Right Arm)
Burpee Lateral Jump Over x21
DB Snatch x15 (Left Arm)
Burpee Lateral Jump Over x15
DB Snatch x15 (Right Arm)
Burpee Lateral Jump Over x15
DB Snatch x9 (Left Arm)
Burpee Lateral Jump Over x9
DB Snatch x9 (Right Arm)
Burpee Lateral Jump Over x9
AMRAP 20 Minutes:
Row 400m
Hang x60 seconds
Plank x60 seconds
Row 400m
Handstand Hold x60 seconds
Arch Hold x60 seconds
Happy Birthday Leanne!
A super kind individual who has been an inspiration to their entire family and leading from the front. Thank you for your friendship and trust after all these years.
3 Rounds:
Double Under x100
Deadlift x20 (50-60%)
Pull Up x8
Happy Birthday Wendy F!
So Happy you found your way into our community. Always a good time working with you on the floor. Thank you for being the awesome person that you are and for the trust you have in us to help you along your fitness journey.
O.T.M for 4 Rounds:
Row 150-200m
–
Every 2 Minutes for 4 Rounds:
V- Up x10-20
Shoulder Press x10
–
O.T.M for 4 Rounds:
Row 150-200m
Back Squat
1-1-1-1-1+
(85-95%)
Single Unders x100
Plank K2E x50
Row 1000m
Single Unders x50
Plank K2E x50
Row 500m
T2B x10
KB Swing x25
Wall Ball x25
T2B x10
KB Swing x35
Wall Ball x35
T2B x10
KB Swing x50
Wall Ball x50
Happy Birthday Micaela!
An awesome person who brings a smile to everyone’s face when you walk in the door. Thank you for your continuing trust and friendship over the years. It’s great having you in our community and as a friend.
DB Clean & Jerk x30
Rest 3 Minutes
Z Press x30
Rest 3 Minutes
Handstand Hold x1-2 Minutes
Push Press
3-3-3-3-3+
(73-83%)
3 Rounds
Double Under x75
DB Deadlift x12
Box Step Up x20
Happy Birthday Tanis R!
A very special person who is always ready to throw down. You always come in with an open mind and ready to support your fellow people.