The Grind

Mar 8th Friday

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Happy International Women's Day! We've got a Team Workout today to celebrate the fact that we are STRONG + LIMITLESS + POWERFUL, and even more so when we work TOGETHER! Grab a group of three and pick a station to start on. Work waterfall style, which means each team member must finish their exercise before all can rotate. One you’ve finished all 3 exercises within a station, finish it off by running 100m TOGETHER! Then right on to the next station (can work in any order). 1 round = all stations completed! AMRAP in 24:00. Oh and you know we're sneakin' in that 100 KB Swings Benchmark today too because why not?!?

For Time

Level 1

100 KB Swings!

Level 1

Level 2

Level 3

Level 4

24:00 Team AMRAP

Level 1

WE ARE STRONG:10 DB Bent Over Row10 DB Bicep Curls10 DB Front Squats*100m Run TOGETHER!*WE ARE LIMITLESS:10 Lateral Step Up & Overs (Total) 10 Slow Mt. Climbers (Per side) + Plank Remainder 10 KB Cleans *100m Run TOGETHER!*WE ARE POWERFUL:10 Power Cleans 10 T2B or Hanging Leg Raises 10 Broad Jumps*100m Run TOGETHER!*

Level 1

Up to 8#

Same DBs

Up to 12"

Up to 15#

Up to 25#

Level 2

10#

Same DBs

12-18"

20#

35#

Level 3

15/20#

Same DBs

20"

25/26#

45/55#

Level 4

20#+

Same DBs

20-24"

35#

65/75#