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Old 4th Ward

Get It Right, Get it Tight! 

December 1, 2020

4 x 5 min RNDS with 2-min rest between RNDS 

 

ROUND 1: 5-MIN 

Parking Lot Lap (outside) / 250m Row (inside) / @home: 40 Speed Jacks

50 Double Unders / 150 singles / 100 singles 

Then AMRAP for remaining time: 

15 KB Deadlift Goblet Cleans  

5 Burpees 

 

ROUND 2: 5-MIN

Parking Lot Lap (outside) 250m Row (inside) / @home: 40 Speed Jacks

50 Double Unders / 150 singles / 100 singles 

Then AMRAP for remaining time: 

15 Slam Balls /@home: 16 Jumping Lunges (total) 

5 Burpees

 

ROUND 3: 5-MIN

Parking Lot Lap 250m Row (inside)/ @home: 40 Speed Jacks

50 Double Unders / 150 singles / 100 singles 

Then AMRAP for remaining time: 

10 KB Deadlift Goblet Cleans

5 Burpees 

 

ROUND 4: 5-MIN 

Parking Lot Lap / 250m Row (inside) / @home: 40 Speed Jacks

50 Double Unders / 150 singles / 100 singles  

Then AMRAP for remaining time: 

10 Slam Balls / @home: 12 Jumping Lunges (total) 

5 Burpees

Details

Date:
December 1, 2020
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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