No birthdays this week!? If anyone wants to make suggestions anytime, I can include them in our wods. This week, Brian’s granddaughhter, Lily, came up with a wod for us. I altered some of the movements and added a few rounds more than she did, but it’s still mostly her idea. You can also use the warm-up time to work on skills and make suggestions as to what we all need to work on.

I want to thank those of you that are signing up for classes! There is only one thing left to do. Now you have to come at the times you chose, or text me if something comes up and you can’t make it. You are getting much better at signing up, and I am gratefull! Now, you just have to work on following through with your committment! Try really hard to NOT stand up your trainer!

MONDAY 8-1-16
AMRAP in 12 minutes:
10 Ring Rows (1 step forward)
5 Box Jumps (24,20)
10 Double Unders
5 Overhead Squats (95,65)
Bear Complex*
*Power Clean, Front Squat, Push Press, Back Squat, Push Press = 1 Bear Complex
**All 7 reps must be done without putting the bar down.

TUESDAY 8-2-16
AMRAP in 20 minutes:
2 Bar Muscle-ups
7 Burpees
14 Russian Lunges (35,25)

Burgener Warm-up together
Snatch (Full Squat)
Full Squat Cleans (135,95)
GHD Sit-ups

7 Rounds for time:
5 Toes-2-Bar
10 Good Mornings (45,35)
15 Wall Balls (20,14)

FRIDAY 8-5-16
10 Rounds for time:
4 Alternating 1 Arm Power Snatch (Barbell, any weight)
4 Handstand Push-ups
250 meter Row

Open Gym from 8-10am

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