Great first day of the Community Share.  Thanks to all who gave a warm welcome to every new athlete that came through today.  Please continue to introduce yourself to anyone that you don’t recognize, it goes a long way to make someone trying something new more comfortable.  Great effort on that four round burner.  Also solid squats throughout the day.  We have some Dead’s coming at you tomorrow.  No touch in go make sure there is a 2 sec pause between reps.  Build slowly on the Deads, be perfect.    See you guys tomorrow.

A) 3 Min Row/Assault or jog

Every :20 sec for 3 min

lateral Box Step up

Inch Worm


1 Min Jog

Warm-Up Deadlift for 5 min

B) Every 2 Min x 6 Sets

2 Deadlifts (must pause for 2 full sec between reps no dropping for top)


10 Min EMOM

1st-10 Dumbell Deadlift

2nd-10 Alt Dumbell Step Up to 20″

C) “The Flush”

8 Rounds

20 Sec Max Effort Wallball’s 20/14

10 Sec Rest

20 Sec Max Effort Toes 2 Bar (scale to Knees to Elbow or sit up)

10 Sec Rest

20 Sec Max Effort Assault for Cal

10 Sec Rest

Post Running Total of Reps