5 Rounds:
Pull Up x10
Step Up x20alt
Row 30 seconds (max reps)
Rest 3 Minutes
Happy Birthday Jeanne!
You are always the life of the party and you always lead with your heart. Thank you for all you do day in and day out. You are strong, kind, and full of love. #1 in all our hearts.
3-6-9-12
Front Squat
Pull Up
5 Rounds:
Pull Up x40 seconds
Rest 20 seconds
Hang Power Clean x40 seconds
Rest 20 seconds
DB Shoulder Press x40 seconds
Rest 20 seconds
Happy Birthday Krista!
A special day for a great individual. You have made so many great gains over the past year. Thank you for always being open to the work and always bringing your “A” Game.
3 Rounds:
DB Hang Clean x10
Pull Up x15
21-15-9
Pull Up
Burpee
Row 400m
8 Rounds Each: Tabata Intervals
Row (cal)
Rest 1 Minute
Pull Up
Rest 1 Minute
Push Up
Rest 1 Minute
Sit Up
Happy Birthday Stacey G!
Quiet and clever you always bring the smiles to class and everyone around you. You are an amazing friend and you are always leading, educating, and inspiring. Thank you for being awesome!
2-4-6-8-10
DB Hang Clean
*After Each Round Do:
Pull Up x5
Push Up x10
Squat x15
Happy Birthday Kate!
A creative soul with a heart of gold. Thank you for your friendship over the years and your on going support and trust in your journey. You are an amazing individual and so grateful to have you in the community.
“Hammer”
5 Rounds:
Power Clean x5
Front Squat x10
Power Jerk x5
Pull Up x10-20
Happy Birthday Linda W!
Always an inspiration, you are always looking for a new adventure and pushing your limits. Thank you for always being the calm, kind, and supportive person you are.
AMRAP 16 Minutes:
Row 350m
Pull Up x5-12
Row 350m
Handstand Hold x30 seconds
O.T.M for 6 Rounds:
Minute #1: Pull Up x5/DB Hang Power Clean – max reps
Minute #2: Rest