Burpee Challenge
Did you complete the challenge?  It was a difficult one.  We are rewarding those who completed every repetition everyday for 30 days with a T-shirt.  This is on your honor.  Sign up for your size on the board at the gym.  
Motivation
 Sarah and I are sitting on some beach in Hawaii as many of you read this.  That’s motivation for ya.  Don’t know how much I will write this week as this is our longest time together alone since Morgan was born 11 and a half years ago.  Work hard this week.  Enjoy the simple pleasures of life.  
Workout Strategy
 Todays workout is two quick(er) ones each individually for time. For the first couplet, the key will be not going to quickly out the gate, it’s a short workout, but you’ll get very out of breath. Try breaking the first set of wall-balls up into three sets of 7 the second into either three of five or two of 8 and 7 and the last round should be done as quickly as possible, keep your breathing under control, but don’t get lost in your rest…. drink a small amount of water afterward and catch your breath, but don’t allow yourself to sit down. The second WOD is a classic, “Annie” with jump rope and sit-ups, stay consistent on the sit-ups and don’t loose focus on the jump rope.
Workout of the Day
Strength of the Day                                                Push Press: 3 reps every 90 seconds
Level 1:  For Time 

21-15-9

Wall Ball, 14/10#

Ball Slam, 14/10#

 

rest 5 minutes

 

40-30-20-10

Jump Rope

Sit Ups

Level 2:  For Time  21-15-9

Wall Ball, 14/10#

Ball Slam, 14/10#

 

rest 5 minutes

 

50-40-30-20-10

Jump Rope

Sit Ups

 

Level 3:  For Time  

21-15-9

Wall Ball, 20/14#

Ball Slam, 20/14#

 

rest 5 minutes

 

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Level 4:  For Time
 

21-15-9

Wall Ball, 30/20#

Ball Slam, 30/20#

 

rest 5 minutes

 

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Get more awesome:  Partner Calf Mobility