A belated B Day shout out to one of my favorites, Erin G(sorry  EG)!  It has felt like my B Day every Friday i get to coach this wonderful young lady since EG has been back at 38 North.  EG came to us right after she had major brian surgery removing a tumor.  I remember like it was yesterday how elated EG was the first time she flipped upside down against the wall fro the first time post surgery.   EG always brings a smile into every room she walking into.  EG also brings picture perfect hair into any room she walks into, I feel she is in the middle of a hair modeling commercial throughout 95% of her time in the box.  The thing I know for sure is EG moves better then she thinks she moves.  EG quickly became fluid on the bar and always pushes herself outside her comfort level.  EG it is wonderful to have you back around this community each week, happy b day!  Brian L with the 185 strict press tonight!  Some great efforts all day on the Chief.  A lot of 6+ scores up there and a few 7’s.  See you guys tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Supinated Bar Hang

Lateral Box Step Up

Barbell Good Mornings

1 Min Jog

B) 10 Min EMOM

1st-10 Touch N Go Deadlifts (225/155) Pick a weight you can go fast and unbroken this is not to failure it should be done in about 15-18 sec or faster!  GO lighter if this weight cannot be done quickly UB (Fitness use DB)

2nd-11 Sec All Out Assault bike (go hard)

C) “The Thimble”

13 Min AMRAP

40 Double Unders

20 Alt Jumping Lunges (10/leg)

10 Shoulder to Overhead 115/75 (Fitness DB)

5 Bar Muscle Ups (scale to 5 C2B/kip/ring row and 5 Ring Dips