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Events & Classes for October 4, 2019

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Round It Out 

October 4, 2019
Old 4th Ward, 828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Round It Out    5 rounds: - Ralph McGill Stair run (run up the stairs to the Beltline then back down and back up using the sidewalk)  - 20 Walking Overhead Lunges/total (use the heavy plates)   - 16 KB High Pulls  - 10 burpees - 5 Toes to bar (Hanging Knees to Chest) White: 4

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Strength Rounds: 30 Minute Time Cap

October 4, 2019
Kirkwood, 2191 College Ave NE
Atlanta, GA 30317 United States
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Mobility Series: 5 Minutes   Active Ankle FRC 1 Min (ES) Abducted Rock Back with Rotation 5x (Each Side)     Strength Rounds: 30 Minute Time Cap W: 4 RNDS R: 5 RNDS B: 3 RNDS Complete Exercises in blocked grouping before moving to the next block.   Block A:  1A: 8x 2KB Suitcase Deadlift 

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Kirkwood = Red | O4W = Teal | All other events = Blue

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