22 January 2014 – “Do the Humpty Hump”

Warm-up:  Run to Jack in the Box, Choose which Meal you would Eat (if you were eating JITB) and when you get back do that many burpees X2 (Breakfast and Lunch)

Strength: Tabata Sumo Deadlift (315/225) / Calorie Row (Alternate)

Skill: Turkish Get-ups

Strength 2:  Work up to a Heavy Turkish Get-up on Strong Arm (5 Minutes)

WOD:  10 Hang Squat Cleans, 9 S20

Then 8 HSC, 7 S2O

6,5

4,3

2,1

RX 155/105

30 Burpee Cash Out

Cool Down:  5X20 of Abdominal / Core Strength

Sit-ups

T2B

K2E

Hollow Rocks

GHD Sit-ups

20 Second Best Plank Hold

1-22-2014