Group warm up

3 x max strict pull ups

3 x max chin up hold

3 x 20 barbell curls

Amrap x 14 – 20 ring rows, 20 kbs 55/35, 80 dubs

Group warm up

4 supersets of – 15 bench, 15 pec flys, 15 decline push ups. Rest 4 min between supersets

Amrap x 15 – 30 push ups, 200 m run, 10 ttb

Group warm up

Emom x 10 – 3 power cleans

Emom x 10 – 2 s2oh

3 rft – 25 wall balls, 400 m run, 15 ctb pull ups

Group warm up

4×20 alt lunges 20 alt weighted step ups btn sets

Amrap x 12- 12 burpees, 9 ttb, 6 Dl 275/185

Fun Friday. See you there

Group warm up

2mom x 18 – 3 c&j @ or above 75% of 1 rm

Amrap x 16 – 15 thrusters 95/65, 12 bfb, 9 hspu

Lend a hand, clean something, get a crazy workout in!
Did anyone know Stan had a pink stuffed elephant he named Elie that he kept til he was 35?! He’d still have it but Anna finally said enough is enough. Should we start him a GoFundMe page to try and replace Elie? Votes can be cast in person.

You’ll see…

Go to 483 Berry for a super fun workout

Group warm up

alt 2mom x 24 1) 200m run 2) 6 squat snatches 135/95

Amrap x 12

3-6-9-etc ttb, push ups