14 signed up for the open and counting, get to the website and sign up!  Two B Day shout out’s tonight.  First is Katie H!  This young lady’s motor is the real deal.  I have done more then one double take at her numbers in the morning over the last couple months.  If there are burpee’s in a workout this girl will dominate it.  Although I don;t get a chance to coach Katie in the mornings I can see her other movements are quickly improving as well.  The few times I have seen Katie get after it I see an enthusiastic upbeat young lady ready to put in work.  Happy B Day Katie H!  Next up is Shannon SK.  Shannon is a breath of fresh air every time she walks through our doors.  Always smiling and upbeat, Shannon brings a positive energy into any room she walks into.  Shannon’s movement and strength has come so far this year.  Shannon struggle with Air Squats when she started with us, now she is power Snatching 93#!  It has been fun to watch this young lady get stronger with each passing week.  Happy B Day Shannon!

A) 3 Min Assault/Row

Rotate every :20 for 3 min

Barbell Good Morning

Wallfacing Handstand Hold

Inch Worm

1 min Job

B) 10 Min EMOM

2 Strict Press (2 sec pause between reps on front rack)

“Fitness”

2 Dumbell Strict Press

C) “The Paper Cut”

11 Min AMRAP

10 Clean & Jerk 135/93

40 Air Squats

20/16 Cal Row

10 Clean & Jerk 135/93

20/14 Cal Assault

40 Air Squats

10 Clean & Jerk 135/93

“Fitness”

Substitute 10 Dumbell Power Clean and Jerk