04.21.2017

18033217_1369384996440829_6653849081657162611_nANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“No Shortcuts”
Complete as many rounds/reps as possible in 6:00 of
8 x Bar Facing Burpees
10 x Overhead Squats (95/65)
35 x Double Unders

Rest 2:00

Repeat for 3 total AMRAPs.

Post rounds/reps completed for each AMRAP to comments.

Skill Development
3 rounds for quality of
Row 21kCal
:30 x L-Sit/Ring Support

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2 Responses to 04.21.2017

  1. Katelyn says:

    No Shortcuts: 1+14 / 1+ 9 / 1+7 (55# OHS)

  2. Abby says:

    “No Shortcuts”: 2+18 / 2+8 / 2+11 Rx’d

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