17 June 2015 17 June 2015
Wednesday 17 June 2015 '17 June 2015'

Ladies night this Friday at 630 pm. Open to all! Bring water, a towel, and your favorite bottle of wine. Come have a great workout, a glass (or two) of wine and socialize with some awesome people.

1. Warm-up level 2
Row 500m
45 Weighted step-ups with 30/15lbs dumbbells
2. Strength
Deadlift 4×2 @90% – Touch and go, no bounce
3. 20 min AMRAP cal row / 20min run for distance
4. AMRAP 5 minutes
5 Burpee box jump-overs 24/20″
7 Unbroken CTB pull-ups

1. Warm-up level 1
Row 500m
30 Weighted step-ups with 30/15lbs dumbbells
2. Strength
Deadlift 4×2 @90% – Touch and go, no bounce
3. 20 min AMRAP cal row / run for distance
4. AMRAP 5 minutes
5 Burpee box jump-overs 24/20″
7 Unbroken pull-ups

1. Warm-up Base
Row 500m
30 step-ups 24/20
2. Strength
Deadlift 4×2 @90% – Touch and go, no bounce
3. 15 min AMRAP cal row / run for distance
4. AMRAP 5 minutes
5 Burpees
7 ring rows

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