A B Day shout out to Jen S tonight!  It was been great having this young lady in the box.  Something has clicked with Jen’s Oly movements this year.  Jen’s speed under the bar, especially with the snatch has truly excelled over the last 12 months.  I mean the change in speed is impossible to ignore.  Jen is a pleasure to have around this community.  Always smiling and easy to be around.  It has been great to continue to see Jen’s progression in this sport and it is going to be a great year for her in here.  I hope you guys had fun with that one today, those lungs get squeezed in that 12 minutes of work.  If you are hitting the Open WOD Thurs go easy on the split squats.  See you tomorrow

A) 3 min Row/Assault

Every :20 sec for 3 min

Walking Lunges

Inch Worms

Walk and kick opposite foot to opposite hand

1 Min Jog

        B) Every 1:00 x 10 Sets

1st- 6 Bulgarian Split Squats Right

2nd-6 Bulgarian Split Squats Left

C) “The Reflection”

45 Kettle Swings 53/35

35 Burpee’s to 6″

25/18 Row Cal

20 Dumbell Front Squats 50/35

25/20 Row Cal

35 Burpee’s to 6″

45 Kettle Swings 53/35