20130110

Thrusters:

3-3-3-3-3-3-3

20130109

Overhead Squat:

1-1-1-1-1-1-1

and

Ten rds for time:

Run or row 100m
90 secs rest

20130108

For Time:

Run 1 mile
25 pull ups
25 GHD situps
25 Hammer swings
25 Burpees
Run 1 mile

20130107

Four rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
10 Burpees

20130104

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

20130103

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20130102

For time:

Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball