HAPPY BIRTHDAY GEORGE!!! Warm up 3 min bands 3 min cardio 2 mins 357 pu’s, SU, squats) Abs Circle Pvc Power Cleans pro GEORGE’s B-DAY LIFTING WORKOUT!!!!! Or… Alternative WOD 3 Rounds of 16 Power Cleans (75/115) 15 Pull ups 14 Bent Over Rows 13 Deficit push ups

Warm up Cardio 2 mins Switch Cardii 2 mins Switch Cardio 2 mins 3 min AMRAP 4 push ups 4 lunges 4 air Squats ABSTRACTOR PVC WOD 36 Power Snatches (65/95) Then, rest 1 min Add lbs 12 min AMRAP 2 Shuttle runs @50 ft each (2 x 6 mats) 8 Hand Stand Push Ups 8 Front Squats (75/115)

May 2nd, 1990, an awesome coach and friend was introduced!! Happy birthday Coach Cass, age 36!!! Thanks for keepin Elation goin! Warm up Runners warm up Michael Phelps Run 3 laps 2 min of 357’s (pu, su, sqts) Bar hang 1 min Pvc B-day WOD 36 Dubs 36 Pullups 36 DB Snatches (35/50) 36 KB Swings 36 Vertical jumps 36 Burpees 36 Dying Bugs

Warm upcardio—4 mins Michael Phelps Runners warm up 2 mins of: 1 wall walk 2 shuttles 3 Broad Jumps Then, 10 wall balls WOD 18 min AMRAP OF 6 Box Jumps 6 Power Clean (75/115) Run 1 lap 6 push up

FINALLY!!!!!! OLYMPIC WEIGHTLIFTING AND POWER. 7:00pm—8:15pm!!! LET’S GOOO! Fundamentals Different cues Auxiliary lifts Basics Supplemental moves Regular WOD 15 min AMRAP: 2, 4, 6, 8, … Run 1 lap 2 jumping Lunges 2 Back Squats 2 KB Swings Run 1 lap 4’s of each Run 1 lap 6’s of each Keep running and adding 2 reps each round

WOD 4 Rounds of: 2 Walk Walks 12 Thrusters (65/95) 12 Box Step Ups w/ DB (35/50)

Warm up 3 mins cardio 1 minOH KB Walk Michael Phelps 1 min Bar Hang 3 mins AMRSP 5 pu’s 5 jj 5 Air Squats Then, Abs circle PVC WOD 2, 4, 6, 8, 10, 8, 6, 4, 2 Power Snatches (70/105) L-hang Pullups Then, 1 min max Mountain Climbers 1 min max Dubs