2-18-15

Happy Birthday Daeci Burr!

ACCESSORY WORK 2 rounds 1 min Hollow Rock 30 sec rest 1 min Plank 30 sec rest — Then Scap work 3 Reach and Twist 10 I, Y, T 20 Scare Crow 30 Scap Push-up

Push Up 14-12-14-12

CONDITIONING 12 min AMRAP 8 Russian Kettlebell Swing (70#/53#) 8 Box Jumps (24″/20″) 8 Toe to Bar

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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