A very happy birthday to Alyson Ogimachi! Alyson has been a major personality in the gym ever since her arrival some time ago. She is an extremely hard worker with the talent to match her abilities. She is always keeping me reminded of her goals, which is something I deeply admire about her. I have seen this girl throw down with the best of them. I have also witnessed her battle back from injury never a setback keep her from her goals. Perseverance is one word to describe Alyson in a nutshell. She will never quit! Here’s to you Alyson. Have a fantastic birthday. Cheers!
Fitness-Strength-Community
WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
Then:
Mobility
SKILL:
3 Rounds (At a Walking Pace)
8 Weighted Glute-Bridges
10 Weighted Push Ups
20 Hollow Rocks
LIFT:
Front Squat
3 @ 65%
3 @ 70%
3 @ 75%
2 x 3 @ 80%
WOD:
“BALLS TO THE WALL”
AMRAP 10
Wall Ball (20/14) (16/10) (14/6)
*EMOM 4 Burpees
**The wod will begin with Burpees
