20 Minute Amrap

Mobility: Dynamic Warm-up

Skill: Rope Climbing basics


20 Minute AMRAP

Run 400m 
25 abmat situps

15 ft Rope Climb, 2 ascents


Cooldown: Forearm Mash with knee


Last nights workout with Courage:

Beth does the opening ceremony dance (all rights reserved):

More on Josh’s Community Month:

Josh Courage did a great write up on our community and gym on his site here.


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