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