SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

35:00 AMRAP (FOR QUALITY)

20 Bench Press (Light-Moderate)

20 Ring Rows

20 Calorie Bike

20 Alternating Seated DB Curls (Moderate)

20 Seated DB French Press (Moderate)

20 Calorie Row

100′ KB Farmer Carry (Heavy)

20 V-Ups

20 Calorie Ski

PERFORMANCE

VESTED SUNDAY (Time)

“ELMSY”

For Time

400 meter Run*

Then, 10 Rounds of:

10 Push-Ups

10 Kettlebell Swings (24/16 kg)

10 Box Jumps (24/20 in)

Then,

400 meter Run*

*Wear a Weight Vest on the Run (20/14 lb)
The “Elmsy” British Hero WOD is dedicated to Cpl Liam Elms (26) 45 Commando RM who died in an explosion in Afghanistan on December 31, 2008. This workout is also dedicated to Lcpl Ben Whatley, Cpl Robert Deering, Stuart Nash, Lt Aaron Lewis, Lcpl Steven Fellows, Mne Damian Davies, Sgt John Manual RM, Cpl Marc Birch RM who also died in the same month.