It was my first official Wed 5:15am and damn that time slot had energy.  20 athletes before the sun came up absolutely getting after it.  It will be great to get a lot of the population I don’t get to see each week each Wed morning. The Thurs 6:30am class has been pretty much non existent the last 5 months.  It averages about 2-3 each week.  We are going to give it 2-3 more weeks and if it continues to be this low we will be getting rid of that time slot.  We have see you guys tomorrow.

A) 3 min row/assault

every :20 sec for 3 min

wallfacing handstand hold

hollow swings

ring rows

1 min jog

B) 12 min EMOM

1st- 3 Push Jerks (fitness 10 DB S2O)

2nd-15 sec Row sprint

C) “The Elf”

8 Rounds

20 Sec ME Overhead Squats 95/65

10 sec rest

20 Sec Lateral Burpees

10 sec rest

20 sec sit-ups

10 sec rest

***fitness complete single arm overhead lunge  switch arms each round.  Post running total