O.T.M for 5 Rounds:
Minute #1: DB Front Squat x20 seconds
Minute #2: Burpee x40 seconds
Minute #3: Row
Minute #4: Rest
Happy Birthday Syd!
You are kind and quiet and care deeply about your people. It’s been great having you grow and push your limits in the community. Thank you for being such and amazing person and such a great friend.
3 Rounds:
K2E x21
DB Front Squat x18
DB Push Press x15
Happy Birthday Zahara!
Smart and determined! You always bring the intensity but want to learn. Thank you for always being the awesome person you are in and out of our community.
21-15-12-9-6-3
DB Front Squat
Hang x30 seconds
AMRAP 12 Minutes:
Box Walk Ins x8
DB Front Squat x12
3 Rounds:
DB Front Squat x15
Max Rep Strict T2B
Double Under x100
Rest 3 Minutes
Happy Belated Birthday Becky H and Heather L!
Two amazing people who are kind and generous. You both bring everyone around you up. Thank you for your friendship and trust. It is truly and honour to call you friends.
AMRAP 10 Minutes:
DB Front Squat x10
Pull Up x5
DB Deadlift x30
DB Front Squat x20
DB Snatch x10alt
Happy Birthday Shannon and Kim H!
Two strong people in our community who are kind, loving, and adventurous. Artistic and talented in all you take on you are guided with the heart and always ready to support others.
DB Snatch x10alt
Run 400m
DB Power Clean x20
Run 400m
DB Push Jerk/Press x30
Run 400m
DB Front Squat x40
Run 400m
Happy Birthday Kristine!
So Strong but also so kind. A great role model, you always lead from the front and live what you teach. Inspiring and amazing.
Every 90 seconds – 18 Minutes (4 Rounds)
-Goblet/Front Squat x10-20
-Pull Up x8-12
-Row (cal)
Happy Belated Birthday Dani T!
A fantastic friend who is a strong individual in and out of the gym. You always bring the thunder to everything you do and always lead with the heart. Thanks for being the awesome person that you are.