AMRAP 12 Minutes:
Plate G2OH x20
Wall Ball x15
Renegade Row x10alt
Happy Birthday Emmet!
A kind and excellent person in our community. You are always looking to challenge and make yourself a more efficient mover for life and sport. Thank you for your attention to detail and your drive
3 Rounds:
Ring Row x15
Row 800m
AMRAP 20 Minutes:
Run 400m/200m
Burpee x1
*Ascending by 1’s
5 Rounds:
Row x40 seconds
Rest 20 seconds
KB Swing x40 seconds
Rest 20 seconds
Step Up x40 seconds
Rest 20 seconds
AMRAP 20 Minutes:
DB Front Rack Carry x100m
Heel Elevated Goblet Squat Hold x20 seconds
MB Tall Clean x10
Plank Plate Walk x20alt
5 Rounds:
Double Under x50
Shoulder Press x10
Pull Up x5
Happy Birthday Jayme!
Another kind and loving soul in our community. You always brighten up any class you attend. You are always asking questions to better understand your movement and body. Thank you for all you do in our community in and out of the gym
AMRAP 25 Minutes
Back Squat x5-10 (65-80%)
Goblet Squat x10-20
Front Foot Elevated Staggered Deadlift x8/side
Vertical Power Jump x10-20
Happy Birthday Greg!
One of the kindest souls Ive ever met. You are always thinking of others in every aspect of your life. Thank you for your friendship over the years and having music chats pre, during, and post workout.
AMRAP 15 Minutes:
DB Hang Power Clean x1
Box Jump x1
V-Up x1
*Ascending by 1s
AMRAP 20 Minutes:
Run 200m
Pull Up x5
Push Up x10
Squat x15
AMRAP 20 Minutes:
DB Front Rack/Suitcase Carry x60m/side
Side Plank x20 seconds (Arm 1)
DB Lunge Hold x10 seconds
Side Plank x20 seconds (Arm 2)
DB Lunge Hold x10 seconds
Plank Up/Downs x5
Happy Birthday Nat L!
A quiet but fiery athlete in our community. We are so grateful you found our community. You crush work sets and always look to learn. Thank you for all you do in our world as you help others each and everyday. Thank you for being a great person and a great friend.