Really?? It’s Mand’s birthday. I mean of all the people to write a birthday post for it has to be her? What can I say about this gigantic pain in my ass? I can’t even coach a class without hearing about her Snatch for heck sake. I mean that in terms of weightlifting so get your heads out of the gutter people. Even though I am not quite sure what Mandi is actually referring to sometimes. Oh the joys of coaching a class with Mandi in it. I just can’t get anything done. I mean.. how dare she have fun in my class. Who does that? Hahahaha… Mandi you are turning 40? What an old bag! You are like ancient now… right? I am enjoying writing this because Mandi can’t talk back to me so I am safe, hahaha! All jokes aside Mandi is one of my favorite people. She makes everything fun and definitely keeps me on my toes. However, she is honestly as genuine a person as they come. She is brutally honest which everyone knows I greatly respect and I love coaching class when Mandi is around. Doing what you love should be fun and Mandi makes my job a blast! I wouldn’t just write a post talking smack to just anyone. You have to be somewhat special… right? Have an awesome birthday Mandi! Enjoy!



400 M. Row or Run 

3 Rounds 

10 Pass Throughs 

10 Good Mornings 

10 Front Squats 

5 Inch Worms 

10 Scorpions 


“INTERVAL 17.10”

3 x 750 M. Row with a 4 Min. Rest

Rest A: 


20 Dead Lift (185/125) (165/115) (155/105) (135/95)

20 H.R. Push Ups

Rest B:



Front Squats 

Pull Ups

Rest C:

For Time:

20 Dead Lift

20 H.R. Push Ups

20 Front Squats

20 Pull Ups

*Score = Total Reps + Total Time

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