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Old 4th Ward

Strength AMRAP

Thursday, September 24

18 Min Strength AMRAP

– 8 Goblet Squat (adv: 4 x 2 KB Squat)

– 10 Table Top KB Pull Throughs [adv: High Plank KB Pull Through] (Total 5/Side)

– 12 Bent Over Row (Total 6/Side) 

– 14 Suitcase March (7/side with 2 sec Pause @the top) 

 

6 Min Burner

10 KB Deadlift High Pulls (adv: KB Swings)

5 KB Goblet Sumo Squats (Sumo Squats) 

10 Scissor Kicks (each side)

10 Non-push up Burpee

 

4-Min Glute Med Left Lifts 

Stay on 1 side for 2 x :20/:10 before switching sides (non-clock version: 10 reps on Right, rest a few seconds, 10 more reps on Right, roll over and repeat on the Left. Then do it all 1 more time!

Details

Date:
Thursday, September 24
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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