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Old 4th Ward

2 x 16 min stations

Monday, April 8

2 x 16 min stations

1) EMOM (2 x 7 min Rounds each w/ 1-2 min rest b/t)

Round 1:

10 Thrusters + 3 burpees (30/25)(25/20)(20/15)

W: 8 Thrusters

B: 6 Thrusters

Round 2:

15 Slam Balls + 3 burpees

W: 12

B: 10

 

 2)Run (Partner up)

Person 1: Ralph McG Stair Run
 (time keeper)

Person 2: (width of the gym) Racked 2 KB March down (2 sec pause at the top) / Farmers Carry March back (2 sec pause at the top)

 

The runner will determine how long  person 2 has to march and vice versa. Once the person running comes back in, they switch.

 

Details

Date:
Monday, April 8
View Calendar:
,

Location:

Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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