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Old 4th Ward

Time Keeper

April 2, 2019

Time Keeper (9 min Stations)


Row (300 250 200)

Hollow Hold (Adv. roll to superhero and back)

Kneeling Side Ball Slams

Side Lunges

Down Dog Toe Touches (Adv. Sit outs)


Bike (15 12 10)

Yellow Bar Knees to chest to Dip

KB Swing (10 at a time, shake it out and repeat)

Plank Leg Raises

Active Bar Hang (Adv. Max Pull Ups then hang)


Run (Ralph McG 2 Parking lot Laps 1 Parking Lot Lap)

Leg Raises with Heels To Sky

KB Squat High Pull

Mountain Climbers The Hard Way

Jump Rope skill work (DU/Speed Singles/Jump on one leg than the other)




April 2, 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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