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

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