AMRAP 25 Minutes:
Renegade Row x8alt
Row 200m
DB Mini Steps x60 seconds
Row 200m
L-Hang x10 seconds
Happy Birthday Tanis C & Jodi!
A special day for two amazing people. Your support for everyone around you is inspiring and felt each and every day. Thank you for being great humans.
DB Clean & Jerk
10-8-6-4-2
Box Jump
20-16-12-8-4
Happy Birthday Cheryl D!
An adventurous spirit and a kind soul. Thank you for your trust and friendship over the years, you are an amazing person and a great person in the community.
“Ghost”
O.T.M for 6 Rounds:
Minute #1: Row (cal)
Minute #2: Burpee
Minute #3: Double Under
Minute #4: Rest
Shoulder Press
1-1-1-1-1 @ 80-90%
—
Bent Row x8-12/side
DB Pull Over x10-20
Rest As Needed
10 Rounds:
OHS/Front Squat x8
Burpee x6
“DT”
5 Rounds:
Deadlift x12
Hang Power Clean x9
S2OH x6
7 Rounds:
Step Over/Step Up x20
Strict Pull Up x5-7
Happy Birthday Gerry B!
A Kind person who is always moving forward and always looking to move better and smoother.
Back Squat
1-1-1-1-1 @80-90%
—
Staggered Deadlift x8-12/side
Split Squat Hold x10-20 seconds
Rest As Needed
21-15-9
DB Thruster
Burpee
—
Rest 3 Minutes
—
9-15-21
Burpee
DB Thruster
Happy Birthday Jolen!
Great person who is always ready for a challenge and always willing work for whatever he sets his mind to.
“Core 5K”
10 Rounds:
Row 250m
Run 200m
Double Under x50