Happy Birthday Elmer!

You are one hell of a guy and we love you !

Birthday bumps Tiara and TOO TOO time!   Joanna get on that !

Warm up 

• hip and ankle stretch 
• 2x duck walk
• 10 air squats 
• 10 ring rows
• 10 hollow rocks
• 10 superman 

STRENGTH   PICK ONE AND DO WOD OR PICK TWO AND DO FINISHER Back Squats 5/0/5 5 x 5 Stability ball knee roll ins or  Bench Press 5/0/5 Stability ball knee roll ins  WOD 15 Minute AMRAP 12 1- Arm O/H squat -MW 9 Power Snatch @ (115/80)/ MW 6 Bar Muscle Ups/ 6 pulls up and 6 dips  finisher 5/5/5 run – bike – row