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Old 4th Ward

JRO

Tuesday, October 1

JRO

3 rounds:

– Rd 1 is 4 min followed by 2 min rest

– Rd 2 is 8 min followed by 3 min rest

– Rd 3 is work through entire board

– Each round starts back at the top of the board.  Count reps for Rds 1 and 2. The run does not count towards reps.   Round 3 is timed – work until all reps are finished. Each rep completed from rounds 1 and 2 will count as 1 second off the time it took to finish round 3.  Final score is the Rd 3 time minus the reps in round 1 and 2.

Run Parking Lot Lap 

Squats 

Double Unders 

Pushups

KB Swings

Med ball Sit up and Press

Burpees

Red – 40 reps of each exercise, 60+/45+ lb swings

White – 30 reps – 45+/35 lb swings, *count D.U. attempts or 150 singles for white

Blue – 25 reps – 40/30 lb swings, 100 singles

Details

Date:
Tuesday, October 1
View Calendar:
,

Location:

Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
+ Google Map

Kirkwood = Red | O4W = Teal | All other events = Blue

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