10-15-14

SCAP WORK 5 Reach Twist lift 30 Scap Push-up 30 Scarecrow 30 Band Pull-aparts

CONDITIONING 600m row for time then starting at 4 min 12 min AMRAP 10 Farmer Cary Walking Lunge (KB/DB) 200m run

As most of you may know Jeff Oar was struck by a car this morning by an impaired driver. I haven’t heard from his wife as to how he is doing since they transported him to the hospital in Murray but know that all of our thoughts and prayers are with him and his family at this time. HERE is the latest new update I was able to find.

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike