11-18-13

Natalie, Brady and I just wanted to say thank you to everyone for all of the love, support, and prayers over the last few days. We are so thankful to be a part of all of your lives. I personally would like say thank you personally and professionally for all of the experiences that we have all shared over the last 30 months. All of these experiences were preparing me for fatherhood. Looking forward to the future!!! DGA Everyday!!! Onward and Upward

Fitness:

A. Push Press 5-5-5-5 @ 31×1 rest 2 min

B1. Arnold Press 8-10 x4 @ 3010 rest 30 sec, rest 1 min

B2. Suppinated Pullup 8-10 x 4 @ 31×1 rest 30-60 sec

+

10 min AMRAP

7 Burpee

5 Front Squat 135/95

10 DU/ 20 Singles

Competition:

A. Hang Snatch (below knee) 5×2 rest 2 min

B. OHS 7 x 2 @ 21×1 rest 2 min

C1. Dips 6-8 x 4 @ 3111 rest 30 sec

C2. Inverted Ring Row 8-10 x 4 rest 30-60sec

+

3 rounds for time

20 UB KBS 70/53

300m row