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Old 4th Ward

Don’t Drop the Ball

Wednesday, January 20

:45 sec running clock 


MB Step Back Lunges 

MB Side Shuffle (line to line)

MB Alt. Halos

MB Thrusters  

MB Overhead Leg Raises  

MB Alt Push Ups

MB Plank (high or low) Touches 

MB Lateral Toe Touches

Ralph McG lap / 400m Row  (parking lot lap / 300m Row) 

-rest 90 sec and repeat 3 x-


Finish on Tabata Glute med lifts 

4 min 20 sec on / 10 sec off for 2 intervals than switch sides


Wednesday, January 20
View Calendar:


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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