Monday January 6th, 2014

A. Back squat – build to a tough double
B. OHS – build to a max
+
For reps:
5 min wall balls 14# to 10ft
4 min hr pushups
3 min AD cals
2 min double unders
1 min burpees

PM
10 min AD Z1
+
15 sec AD max effort
rest 3 min
+
4 sets:
5 power cleans TnG 95#
4 npubbj 16″
AD sprint 30 sec max effort
rest 5 min
+
10 min walk cool down

My sisters home in Oklahoma.

My sisters home in Oklahoma.

My sisters home caught fire this Saturday night. Her home and all their belongings are totally destroyed but all the humans escaped. She is still unsure of the family pets.  She and her family have been relocated to a hotel in the local area. If you would like to help she needs food and clothing money. You can send her family a Visa egift card that will go directly to her. Click here for the Visa website. Her name is Kellie Seba and her email address is kseba34@gmail.com. Thank you!

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