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Old 4th Ward

Triple Threat

Thursday, September 26

Triple Threat  

 

4 RNDS of each triplet, shakeup, move on to the next triplet. They can go in whatever order they want, aiming to get through at least 3. 

 

8 Front Squats

8 Squat Jumps

30 sec Squat Hold

x 4 RNDS

 

SHAKE UP (of your choice): 200 Singles, Ralph McG Run, 20 cal on the Bike   

 

8 Racked Step Back Lunges

8 Jumping Lunges (total) 

30 sec Lunge Hold (15 sec per side) 

x 4 

 

SHAKE UP : 200 Singles, Ralph McG Run, 20 cal on the Bike 

 

8 2KB Bent Over Rows 

8 Jungle Gym Rows  

30 sec active bar hang 

x 4 

 

SHAKE UP : 200 Singles, Ralph McG Run, 20 cal on the Bike 

 

8 2KB Push Press 

8 Pushups  

30 sec high plank hold 

x 4 

 

SHAKE UP : 200 Singles, Ralph McG Run, 20 cal on the Bike 

 

8 Sumo Deadlifts 

8 Single Leg DL (total) 

30 sec hip bridge hold 

x 4

Details

Date:
Thursday, September 26
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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