BIG DAWGs!! congrats Elation nation beasts!! Killing the 1000lb “Total”!!! 60-DAY CHALLENGE!! ACCOUNTABILITY! Let’s get signed up, guess and family and whoever, get them in here cause you can’t beat the deal! WOD 21 mins EMO3M (7 rds) Run 1 lap 6 Power Snatches (65/95) 12 walking Lunges 1 wall walk

Warm up Runners warm up (JJ t pog lun) Walk and high skip 1 lap Run 3 laps Michael Phelps 20 push ups 20 sit ups 20 squats PVC Strict Shoulder press 4x6 Jerk pro WOD 10 BOX JUMPS (24/30) 20 Ring PUSH UPS 30 KETTLE bell (35/53) 40 Push Jerks (75/115) 30 Kettle bells (35/53) 20 RING PUSH UPS 10 BOX jumps (24/30)

Don’t forget: Olympic Lifting at 7pm Warm up 3 min stretch/bands 4 mins cardio 3 min abs PVC KB OH Walk 8x25 Strict pull ups 4x4 (slo) Deadlift pro WOD 14 min AMRAP 7 Deadlifts (155/225) 7 Devil Dogz (35/50) 14 Double Unders

HAPPY BDAY SABRINA - AGE 35!!! B-Day WOD 5 Rounds of 7 Wall Balls 7 Hand Stand push Ups (hi box) 7 Jumping Lunges 7 Burpees Rest 2 mins Then, 35 Thrusters (55/75) Warm up 3 min Cardio 3 min bands 3 min AMRAP OF: 3 push Aways 3 Bicycles 3 Dying Bugz 8 Hanging knee ups 9 Toes to Bar

WOD BUY In: 10 pistols (5 each leg) 3 Rounds of: 15 Power Snatches (65/95) 20 Floor Wipers w/ press (65/95) 25 Squats (any - OH, back, Goblet) CASH Out: 10 pistols

Warm up MICHAEL PHELPS 4 Rounds of: 1 min Bike/Row/ski/Run (1 lap) 4 mountain climbers 4 push Aways 4 Monkey Jumps Then, Abs Circle 3 mins bar mu work PVC BENT OVER Rows 4x6’s WOD 9 min EMOM (3 Rounds) 4 Power cleans (75/115) 6 Ring Rows 8 High Knees Then, 8 mins AMRAp 10 Back Squats (75/115) 4 C2B pull ups ***NO MORE PULL-UPS/ROWS TILL Thurs!!

Warm up 3 mins cardio 3 min AMRAP OF 3 push ups 3 pull ups 3 burpees Then 2 min Bar Hang 1 min v-ups 1 min Jack Knives PVC SNATCH PRO WOD ANY WAY ANY HOW- 50 Power Snatches .(65/95) 60 Pull ups 70 Lateral Bar Hops 6 Wall Walks ANY WAY ANY HOW!! I.e. 10 rounds of 5, 6, 7 and then 6 wall walks. Or… Start w/ a wall walk then 5 rounds of 10, 12, 14 and a wall walk Or… Chipper, straight thru!! OR…