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Old 4th Ward

Sprint Ladder

Tuesday, May 11

A1) Row: 500 m / 22 Cal Bike Sprint / 4 Parking Lot Lap Sprints / 150 Jump Rope Singles 

10 x 2 KB Thrusters (@home: Goblet Thruster)

 

A2) Row: 400m / Bike: 18 Cal / 3 Parking Lot Laps / 125 Jump Rope Singles

8 x 2 KB Thrusters (@home: Goblet Thruster)

 

A3) Row: 300m / Bike: 16 Cal / 2 Parking Lot Laps / 100 Jump Rope Singles

6 x 2 KB Thrusters (@home: Goblet Thruster)

 

A4) Row: 200m / Bike: 14 Cal / 1 Parking Lot Laps / 75 Jump Rope Singles

4 x 2 KB Thrusters (@home: Goblet Thruster)

 

Rest 3-4 min 

 

B1) Row: 500 m / 22 Cal Bike Sprint / 4 Parking Lot Lap Sprints / 150 Jump Rope Singles 

20 x Slam Balls (@home: Deadlift High Pull)

 

B2) Row: 400m / Bike: 18 Cal / 3 Parking Lot Laps / 125 Jump Rope Singles

18 x Slam Balls (@home: Deadlift High Pull)

 

B3) Row: 300m / Bike: 16 Cal / 2 Parking Lot Laps / 100 Jump Rope Singles

16 x  Slam Balls (@home: Deadlift High Pull)

 

B4) Row: 200m / Bike: 14 Cal / 1 Parking Lot Laps / 75 Jump Rope Singles

14 x  Slam Balls (@home: Deadlift High Pull)

 

Early Finishers: 

3x Hip C.A.R.s (8 sec all the way around) / 4x Pistol Lift Offs  (Hold for 8 sec @ the top) Each Side / 5x Prone Swimmers

Details

Date:
Tuesday, May 11
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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