February 16 2016

Fitness:

A. Deadlift 6-8 x 4 @ 21×1 rest 2:30

+

5 sets

(Males) Dips (Dip Bar) 5-7 @ 31×1 rest as needed

(Females)7-10 Bottoms up pushups @3010 (start on the floor, quads tight and knees locked out, hips on the ground)

2 TGU per side (perfect form)

+

5 sets

30 sec Burpee

30 sec rest Shuttle run (length of parking lot)

15 sec rest

**You may add weight to the pushups or use rings

Competition:

A. Push Press 4 sets x 4 reps rest 2:30

B. Deadlift 3 sets x 4 reps of each rest 2:30

+

15 min AMRAP

50 Cal Row

40 Burpee Box Jumps 24/20

30 OHS 135/95

20 Shoulder to OH