2-5-15

Just a reminder that the Hydro Static Weight tests are scheduled for the 5th. Please be sure you are aware of your scheduled time. If you are not sure what time you are scheduled, please see below.

PUSH-UP Set 1 – 8 Push-ups Set 2 – 6 Push-ups Set 3 – 4 Push-ups Set 4 – 6 Push-ups

STRENGTH Clean and Jerk EMOM – 15 min 1 Squat Clean -> Thruster + 1 Jerk

CONDITIONING 2,000m row

Community Hydrostatic Weighing-Thursday February 5th 2015 – Iota Crossfit HPER building on 700 North and about 900 East Room #152 – (across from terrace parking)

3:00- Lynsey Falkenberg 3:10- Kendl W 3:20- Ryan Davis 3:30- Stacey Baker 3:40- 3:50- Ashton Bradley 4:00- Matt Plott 4:10- Emily Byington 4:20- Spencer 4:30- Holly corbridge 4:40- Raelynn F 4:50- Marissa Utterberg 5:00- Eric Eliason 5:10- Mrs. Elason 5:20- Shaun Allen 5:30- Lyssa Eggett and Husband 5:40- Jan Anderson 5:50- Sue Hyer 6:00- Krish Thornley 6:10- Kade Allen 6:20- Ashlena Johnson 6:30- Emma Hoggan 6:40- James K 6:50- Shane R 7:00- Chris Thornley

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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