A b day shout out to Alexis C!  Alexis C is going on 4+ years in this community and still going strong.  We count on few things in this world but death, taxes, and now I’m adding Alexis coming to workout at 5:15am in the morning.  If it has a “bell” in it she loves it and moves well with it.  Barbells and Kettlebells are the two that come to mind.  Alexis has been a fixture of all things 38 North in and out of our box.  This young lady continues to grow and an athlete as the years pass by.  Alexis is drawn to the barbell but her work and persistence with pulls, HSPU, runs, and other movements has continued to improve.  I appreciate this young ladies commitment to fitness and our community.  Happy B Day Alexis!  You should be able to complete at least 5-7 unbroken reps of hang clean with the weight you use for WOD.

A) 2 min Assault/row

3 Min AMRAP

20 sec inch worm’s

20 Sec lateral box step ups

20 sec Ring Rows

1 Min jog

B) Every 3 min x 5 sets

2 deadlifts (1 full sec pause on bottom do not drop either rep above knee’s)

C) “The Beat”

8 Min Ladder

1,2,3,4,5,6,7,8,9, ect 165/113 Hang Power Clean

2,4,6,8,10,12,14,16,18 Lateral Barbell Burpee’s (open hip)

Directly into 800m cool down run at 50%