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Old 4th Ward

2 x 14 min Stations

August 26, 2019

2 x 14 min Stations 


Station 1: Partner up! 

P1: Rows 60 sec for max meters  

P2: 1 set of max pullups or 4-6 reps or assisted (banded or JG), followed by 4-6 YB Parallel Rows. rest the remainder of the minute. Switch and repeat 



  • 2 min Rest   – 



Station 2: Work it out! 

P1: 20 x Big Heavy Rope Slams, 20 x Alt. Small Waves (each side), 20 x Double Slams

P2: Alt. Plank Downs (rnd1) Crab Toe Taps (rnd2) Down Dog Toe Touches (rnd3)  


For both stations have partners run a Ralph McG Run every 3 rounds through, when they come back in restart the work


August 26, 2019
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Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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