Wednesday 6-18-2014

Yoga tonight @ 6:30pm

Warm Up (93 Double Unders)


(S) Scapular Shrugs 4×12

(M) Swivel Hips 4×5 per side



For Time:


Deadlifts 225/155


U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Cash Out:

(S) Forearm Plank 4x:30 on/:30 off

(M) Superman Hold 4x:20 on/:30 off