Tuesday, 1-29-13

Strength: EMOM X 8 Perform 3 sets every min 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang power Clean     120 Double-unders 800m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups

Strength: Box Squats 4X5 20 min Ascending ladder 1 Deadlift 315/225 1 Ring Push up (scale push up) 1 C2B 1 HSPU (scale push Press) 100 M RUN to fire hydrant and back CONTINUE INCREASING REPS BY 1 UNTIL TIME RUNS OUT. RUN DISTANCE STAYS THE SAME.

Partner 1 rows for 1:00 while partner 2 accumulates reps, then switch. After both partners have done the first exercise, move on to the next. 1:00 on rower 1:00 of D.U.’s 1:00 on rower 1:00 of burpees 1:00 on rower 1:00 of KBS (53/35#) 1:00 on rower 1:00 on OH lunges w/KB

BABY EVA 5RDS 400m run 30 KBS 70/53 30 Pull Ups Scale as needed.

We will be celebrating our 7 year anniversary…Stay tuned for celebration plans Saturday night!! 15 min EMOM 1: 10-15 V-ups 2: 10-15 Hollow Rocks 3: :40 Superman hold 12 min AMRAP 5 SDHP 115/85 10 2 for 1 wall Balls 20/14 5 Burpee to plate

Gym is open….Thank you Nate!!