Sunday 8.15.21

14
Aug

Sunday 8.15.21

Happy Birthday, Coach Gwen!

“DT”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

Thrive
4 x 5min AMRAPs w/ :90s Rest b/w

Station 1: 
30 CC Floor Touches
20 Lateral Lunge Jumps
10 Push-Ups
5 Lunge Lunge Squat Jumps
:30s Plank

Station 2: 
30 Bicycle Crunches
20 Double Crunches
10 Hollow Rocks
5 Torpedo Devil Presses
:30s Torpedo Jacks

Station 3: 
30 Mountain Jacks
20 Banded Face Pulls
10 Banded Triceps
5 S/L RDLs with 1 Arm Row (each)
:30s DA Crunches

Station 4: 
30 Halo’s
20 Up Downs
10 Plank Ups
5 Torpedo Clusters
:30s Superman Hold

News
Charm City Throwdown 2021
Date: 8/28/2021
Registration is LIVE!

MARK YOUR CALENDAR:
Al Walsh and Three Flights Up
Concert rescheduled for Friday 8/20!!

Join our Facebook Group!