Wednesday 7.28.21

27
Jul

Wednesday 7.28.21

Charlotte

“Shake It Off”
3 x 5min AMRAPs: 
2min Rest bw Rds
*Pickup where left off

Rower Option: 
12/8 Cal Row
8 DB Thrusters (2 DBs)(50/35)
6 DB Up Down Box Step Overs (2 DBs)(50/35)
4 Bar Muscle Ups
(Score- Total Rds + Reps)

Bike Option: 
12/8 Cal Bike
8 DB Thrusters (2 DBs)(50/35)
6 DB Up Down Box Step Overs (2 DBs)(50/35)
4 Bar Muscle Ups
(Score- Total Rds + Reps)

Thrive
30min Tasks: 

Station 1: 
3 Rds:
20 Slam Balls 
15 Cleans w/ Slam Ball 
10 Kneeling Slam Balls (each side)

Station 2: 
3 Rds: 
10 Double WBs
20 DA Crunches w/ WB

Station 3: 
3 Rds: 
20 Banded Face Pulls
15 Banded Triceps
10 Knees to Chest
5 Pull-Ups or Banded Pull-Ups or B.O.R

Station 4: 
2min Wall Sit
2min Plank 
100 Russian Twists

Station 5: 
Run 600m or 50 Mtn Climbers &
50 CC Floor Touches

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!