Happy Late Birthday to Luke Adams on the 29th….Can’t believe I missed that one yesterday!

Check out the Leave No Survivors 2014 shirts!!  If you are on the fence about signing up time to make it happen as we are about 30% full and we are a little less than 2 months out.  More info available HERE!

SCAP WORK (2x) 25 Band pull-a-part 20 Scare Crow (5#/2.5#) 15 Scap Push Up 10 I, Y, T (5#/2.5#)

CONDITIONING (3x) 400m run 21 Wallball (10′-20#/9′-14#) 12 Toe to Bar

“Highlight of my night tonight… I helped this man move some furniture I sold on KSL out of my house and I had to take the heavy side, because it was too heavy for him. All my whining, but at least I’m learning something! I should have given him your card…”Christie Heywood

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A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a


A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg


A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40