Open Gym Hours: 9am-noon 

Amy Birthday WOD: 9:30am & 11am 

🎁🎈Celebrate Coach Amy turning 30years old & being 30 weeks pregnant πŸ‘Ά 


30 & Pregnant 🀰 πŸ’ͺ

30 min amrap of:

400m run/500m row/ or .75mile bike

1 round of-

10 pull-ups

15 push-up 

30 walking lunge

Then

Row/bike/run again

2 rounds of- above 

Row/bike/run again 

3 rounds of- above

Etc Etc Etc 


Open Gym Lift:

Shoulder Press – 3Γ—12 AHAP

DB lateral raise – 3Γ—12

DB reverse fly – 3Γ—12

DB Bicep Curls – 3Γ—12

30sec hollow hold x5 (rest 1min)