Happy Birthday to one of our BEASTS (in a good way)!!! 9/4/80 age .46 - going on 39!!! Warm up Runners warm up 3 mins Cardio-any 39 flutters 39 Bicycles 39 Dying Bugz 39 Hollow Rocks Run 1 lap Michael Phelps PVC 2 mins bands BDAY WOD 2 Rounds of 23: Power Cleans (55/75) Shoulder to OH (55/75) Double Unders (39 Singles) Then, 46 Push Uos EMOM - 3 Burpees!!! WHOOT! WHOOT!! This is NASTY! You Go Girl!

4 Rounds od: 12 Dead Lifts (155/225 12 Pull Ups 12 Mountain Climbers 12 KB Sumo DLHP (35/53)

LETS GET MOVIN ON THE CHALLENGE - 2 weeks to get it goin!! Warm up Runners warm up 3 mins cardio choice 3 min AMRAP— 333 push ups, burpees , Squats PVC 5 rounds of: HSPU’s :30/:30’s THRUSTERS PRO WOD 16 min AMRAP Run 1 lap 8 Thrusters (65/95) 6 Ring Dips

ACCOUNTABILITY CHALLENGE - LET’S GOOO!!! Set some goals and then make it happen. Begin any day Within these next 2 weeks - 60 days, guaranteed change!!! Warm UP Cardio/bands 2 mins Runners warm up Michael Phelps 3 mins cardio/ bands 30 GHD’s - any time during warm up Thruster Progression WOD 12 mins EMO2M 6 Power Snatches (65/95) Box step ups (w/ 35/50) till 1 min mark Rest 2 mins 40 KB SWINGS!!

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