6AM Athletes Thur 1 Feb 2018 "Elmsy- Like)

Ronnie, Bill, John, Katie, Chris (Welcome Chris), Shanequa, Corina, Jake, Jason, Blair, Daniele, Rishi

Warm Up
100 Push Ups
100 Sit Ups

Elmsy Hero WOD calls for push up. We substituted ring dips since we have been doing a lot of push ups this week.

"Elmsy Like" Hero WOD
For Time
400 meter Run

Then, 10 Rounds of:
10 Ring Dips
10 Kettlebell Swings (American) (24/16 kg)
10 Box Jumps (24/20 in)

Then,
400 meter Run

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.