HAPPY BIRTHDAY TO MY OTHER HALF! IF YOU DON’T KNOW ELMER BY NOW, HE’S THE GUY THAT BRINGS ALOT OF EXCITEMENT TO THE GYM.

ALWAYS HAPPY, FUN TO WOD WITH, SUPPORTIVE OF EVERYONE, YOU MAY GET HURT IF YOU STAND TO CLOSE OR HE MAY HURT HIMSELF OR THERE MAY BE A

EQUIPMENT MALFUNCTION…… BUT HE’S ONE HELL OF A GOOD CARING GUY AND WE LOVE HIM AND LOVE HAVING HIM AROUND! XXXOOO

THANKS FOR ALL THE LAUGHS ELMER !!

Warm up …..Choose your MB wisely… this is a warm up

12 min Death by cleans or thrusters …. use DBells if any shoulder issues…. SO that’s you Elmer.

add one rep every minute on the minute until failure or time cap is finished

Then

Complete as many rounds as possible in 15 minutes of:
45-lb. dumbbell squat cleans, 10 reps /MW
15 pull-ups/ RX CTB/ banded
10-20 box jumps

2 x bear crawls

1a) 8 ps bicep curl holding an isometric lunge position

1b) Plank body saw side to side 30 sec to 1 min

1c) Single arm suitcase carry 100 ft / arm 4x room walk