Wed 5-21

may10_025
Mark B. with the 550 lb beast

You, a group and a coach. The formula for success:
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1. How a 5’5″ Basketball Player Trained Himself to Dunk (video)
2. Atlanta Affiliate League Beginner Competition – June 21
3. Recipe of the Week – Buffalo Chicken Salad
4. Atlanta Affiliate League Summer Mini Season – July 12-Aug 2

Warmup Beginner WOD
3 Rounds For Time
1 Lap Around Bldg
10 Pushups
10 Situps
10 Pullups
10 Squats
10 Presses
row 100m instead of run!

Strength
Front Squat (3×2 85%)
Shoulder Press (3×2 85%)

AM Metcon (Time)
“Dumbell Madness”
5 Rounds
2 man makers
4 step ups
6 thrusters
8 step-ups

PM Metcon (AMRAP – Reps)
AMRAP in 12 MIN
20 Burpees
15 Deadlifts 185/135
10 Ring Rows