We are celebrating birthdays this week in the gym! There is one actual birth to announce. Julianna had her baby Thursday afternoon! We will come up with a wod for him later. This week we are celebrating with a wod for Amber and for Leslie Sievers. Don’t forget, if your birthday is coming up and you have favorite movements we can make them into a fun wod for everyone to enjoy with you! Or even if it isn’t your birthday and you have a good idea, pass it on to me in the suggestion/payment box.

MONDAY 4-11-16
"KANDY"
5 minutes of max reps: (Karen)
Wall Balls (20,14) to (10',9')
Rest 2 minutes, then:
5 minutes AMRAP of: (ANnie)
50 Double Unders
50 Sit-ups
40 Double Unders
40 Sit-ups
30 Double Unders
30 Sit-ups
20 Double Unders
20 Sit-ups
10 Double Unders
10 Sit-ups
Rest 2 minutes, then:
5 minutes AMRAP of: (CinDY)
5 Pull-ups
10 Push-ups
15 Squats

TUESDAY 4-12-16
"Amber's Birthday WOD" (4-6-16)
6 Rounds for time:
4 Tire Flips
10 Tire Push-ups*
10 GHD Sit-ups
10 Walking Lunges
*Feet or knees elevated on tire

WEDNESDAY 4-13-16
"Weighted Agility"
5 Rounds for time:
6 4' Broad Jumps (15,25)
50' Karaoke (15,25)
Shuttle Run*
*Run from one wall to first pillar with 2 weights, put one down at the pillar and run back. 
Run from the wall to the second pillar, put the other weight down and run back.
Run from one wall to the other wall with no weights and back.
Run from the wall to the second pillar, pick up one weight and run back.
Run from the wall to the first pillar, pick up the other weight and run back.

THURSDAY 4-14-16
"Leslie Sievers' Birthday WOD" (4-13-16)
"Triathlon" for time:
45 Sit-ups
2 K Row
1 Mile Run
45 Sit-ups

FRIDAY 4-15-16
"Lynne"
5 Rounds for max reps unbroken:
Bench Press (BW)
Pull-ups

SATURDAY 4-16-16
Open Gym from 8 to 10 am
Posted in Workout of the Day

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