james

A very happy birthday to James Myers! James has been with us for well over four years now and is an amazing presence in the gym. He is always down to try new things and is an exceptional athlete. I have run into James a few times outside of the gym and always find my encounters to be so positive. One of the things I always say: when you ask someone how they are doing… really want to know. You should want to know what is happening with them genuinely. I feel this is the case with James. He wants to hear how things are and is an exceptional listener. He is a genuine human being, which make interactions with him so meaningful, and he helps make this community great. Have a wonderful birthday, James! See you in the gym.

Fitness – Strength – Community


WARM UP:

500 M. Row

3 Rounds

10 Inch Worms

10 Scorpions

10 Good Mornings

10 Front Squats

Then:

Hip Mobility

SKILL:

3 x 8e Meadows Row

Pair With:

3 x 8 Weighted Hip Thrusts

LIFT:

Dead Lift

3 @ 65%

3 @ 70%

3 @ 75%

2 x 3 @ 80%

WOD:

“DEAD OR ALIVE”

AMRAP 5

50 Wall Ball (20/14) (16/10) (14/6)

In remaining time:

12 Dead Lift (185/135) (165/115) (155/105) (135/95)

12 Bar Facing Burpees

Rest 2 Min.

AMRAP 5

35 Wall Ball

In remaining time:

9 Dead Lift (225/155) (205/135) (185/125) (165/115)

9 Bar Facing Burpees

Rest 2 Min.

AMRAP 5

20 Wall Ball 

6 Dead Lift (275/185) (245/165) (225/155) (205/135)

6 Bar Facing Burpees

POST WOD:

Roll & Stretch

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