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Old 4th Ward

Time Keeper

Monday, September 30

Time Keeper 

3 x 9 min

In Teams of 4 rotate through the exercises as many times as possible 


1) Row 300m 250m 200m (time keeper) 


    MB Russian Twist


    Yellow Bar Dips  

    Resistance Band Row (around the rig post) 


2) Ralph McG Run (time keeper / parking lot lap

    MB Thrusters 

    Yellow Bar Push ups 

    Resistance Band Chest Flys  (around the rig post)


3) 2 KB Racked Carry [walking around the  perimeter of the gym] (time keeper)

    MB Slams 

    Yellow Bar Knees To Chest (Mod. knees to chest)

    Alt Banded Front and Side Raises 


Monday, September 30
View Calendar:


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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