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(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328

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Metcon

Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive


Amrap 22 minutes

You go I go 10 Double DB snatches @ 35/25lbs (or GTO) 50 double unders



Accessory

Metcon (AMRAP - Reps) Leg raises on box 3 x Max rep - Rest 60 seconds between sets

Gymnastics

Metcon (No Measure) E3MOM x 12mins 5 Odd object bent over rows @ Tempo 5-1-4-5 30 V-ups


Metcon

Metcon (5 Rounds for reps) 5 rounds 60s Alternating Single leg RDL + reach 60s Mountain Climbers 60s Lateral speed skaters Everytime coach claps: 1x: 4 Pike ups 2x: 10 Air squats 3x: 8 Glute bridges



Accessory

Metcon (Weight) Shoulder health Bottom up Double KB OH Carry 5 x 50' @As heavy as possible Rest as needed between sets

Goal: Stability