Belated B Day shout out to Brad M!  This guy has been a staple at the 7pm for years now.  Brad has moved well from day one in this box.  Although Brad has battled some shoulder issues the last couple years it has never stopped him from getting in consistently and gaining strength.  Brad always finds time to get down for our social events as well which I have always appreciated.  It has been great having this guy with us for so long, and i look forward to seeing him around for years to come.  happy B Day Brad!  Snatch looked sharp.  Jimmy A hitting a 175 complex!  Newcomer Mellisa J looking fast and fluid under the bar.  Also newcomer Daniel really cleaned up his movement tonight, getting those knees out of the way and flying under the bar each complex!  Great consistency on the thruster as well!  See you guys tomorrow.  All out on these short AMRAP’s, they are sprints.

A) 3 Min Row/Assault

‘Every :20 sec for 3 min

Slow Push-ups

Ring Rows

Inch Worms

1 Min Jog

B) 10 Min EMOM

1st-30 sec unbroken Close Grip Bench Press

2nd-30 Sec Unbroken Dumbell Bent over row

C) “The Peace Pipe”

2 Rounds

3 Min to Complete

17/12 Assault Cal

20 Box Jump

AMRAP Hang Power Clean 115/75 (Fitness Dumbell Hang Clean)

3 Min Rest

3 Min to Complete

200m Run

20 Dumbell Deadlift 50/35

AMRAP Shoulder to Overhead 115/75 (Fitness Dumbell S2O)

3 min Rest

Post each AMRAP Separate