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Old 4th Ward

Heavy Ropes and Stair Runs

October 9, 2019

Heavy Ropes & Stair Runs
6 x 4 min Rounds/1 min Rest b/t Rounds
Alternate b/t Ropes and Runs every round

Ropes & More (4 min)
20 sec of work/10 sec of rest. Partners will stay on ropes or at exercise for 2 x :20 intervals before switching. Repeat.
RND 1: Big Slams and Hollow Crunches
RND 2: Alt Small Waves and Alt. Superhero
RND 3: Heavy Rope Jacks and Banded Clams

Stair Runs (4 min)
Run to Beltline stairs, sprint up, return to the gym on sidewalk by street (so it’s an out and back route). With any time left on 4 min clock, crawl:
RND 1: Froggers (link to a demo)
RND 2: Bear Crawl
RND 3: Table Top Crawl


October 9, 2019
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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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