5 Rounds:
Wall Ball x15
Row 15/10 cal
Happy Birthday Tim & Happy Early Birthday Stacey G!
A blast to have in class, You both are quiet but very clever always bringing the punchline at the right time. Thank you for always making class fun and being a part of our community. It wouldn’t be the same with you both
“Mike B”
3 Rounds:
In 2 Minutes:
Row 200m
OHS x7-10
Max Rep Double Unders
—
Rest 1 Minute
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AMRAP 2 Minutes:
Power Clean x2
T2B x2
*Ascending Reps by 2s
—
Rest 1 Minute
There isn’t a day that passes that you don’t grace my memories and I know I’m not the only one. You touched so many lives in this world and we still the feel the same way since the first time we made this post
You are a light that shines deep within us all. No words will ever capture your spirit, you excitement, your presence in our lives. We love you Mike, forever and always.
Row 350m
DB Push Press x20
Row 350m
Strict Pull Up x10
Row 350m
Plank K2E 20alt
Row 350m
DB Power Clean x10
Happy Birthday Linda!
You are one of the strongest people I know. Even though you don’t live in the same place doesn’t mean you aren’t a big part of our community. You always helped no matter the job and your presence on and off the floor with so many people touched so many lives. You are an amazing human.
O.T.M for 5 Minutes:
Pull Up x3
Burpee – max reps
–
Rest 1 Minute
–
O.T.M for 5 Minutes:
DB Snatch x10alt
Row – max cal
Happy Belated Birthday Sheeba!
An awesome human, You support everyone around you and never ask for anything in return. You are a great friend and a fantastic athlete.
AMRAP 20 Minutes
Row 20/18 cal
Goblet Squat x15
Ring Row x12
5 Rounds:
Row 2 Minutes
TGU Sit Up x1 Minute (30 sec/side)
Happy Birthday Cheryl D!
You have an adventurous spirit and always looking to push and support your friends. Thank you for letting us help you along the way and be apart of your journey.
AMRAP 20 Minutes
Horizontal Pull Up x12
Front Foot Elevated Split Squat x12/side
V-Up x24
Row 24/20 cal
Happy Birthday Jolen!
You come in and rock it hard, Thank you for your kindness and your presence in our community. You are a silent and hard working ninja.
“Core 5K”
10 Rounds:
Row 250m
Run 200m
Double Under x50
2 Rounds:
AMRAP 7 Minutes:
Row 200m
Step Over x10
Box Walk-In x5
—
Rest 1 Minute
—
AMRAP 7 Minutes:
Single Arm DB Push Press x10/side
Reverse Lunge Rainbow Slam x10alt
Squat Thrust K2E x10
—
Rest 1 Minute
5 Rounds:
Row 400m
Burpee x20