Happy Valentine’s day
Come and do the workout with your partner at any classes today and enter to win a gift card at the 4th Spot restaurant.
All you have to do is perform the workout with your partner and then put your name on the board. We’ll do a draw at the end of the day. You can do the workout as prescribed or modified. Just get it done and have fun!!!
20min AMRAP
30 wall balls 20/14
20 Synchronized burpees
10 fireman carry 20ft
Note: Wall balls are share as needed. Burpees are synchronized at the bottom and the partner carry is any style. Fireman carry is the prefered technique for this workout but a partner drag is a great modification. Share the partner carry as needed but at least one 20ft must be done by both.
Accessory work
Shoulder of steel
Arnold press 3×8
Conditioning
5 sets
4 dumbbells deadlifts
4 dumbbells step overs
Pick a weight that allows you to go unbroken
Weightlifting
Pendlay row 5×5
Gymnastics
30 handstand shoulder taps
Core
50 hollow rocks
Maintenance/Mobility
ROMOWOD
