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Old 4th Ward

20 min EMOM-DAY

Monday, July 15

20 min EMOM 

1st Min: 12 Burpees  W: 10 Burpees  B: 10 Non push up Burpees

2nd Min: 12 KB Bent Rows (Total 6/Side) R:(60+/45+) W:(45+/35+) B:(35+/30+)

3rd Min:  20x Swings R:(60+/45+) W:(45+/35+) B:(35+/25+)

4th Min: 40 DU W: 20 DU OR 80 Singles B: 60 Singles

Repeat for 5 RNDS 

 

Rest 2 min 

 

Finish with Wall Sit + Plank Hold Ladder (7.5 min)

Each round is :90 – as length of wall sit decreases, plank hold increases

Wall sit :60/Plank hold :30

Wall sit :50/Plank hold :40

Wall sit :40/Plank Hold :50

Wall sit :30/Plank hold :60

Wall sit :20/Plank hold :70

 

Details

Date:
Monday, July 15
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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