11/30/11 Workout

10 rds:
3-R/L c&p(20k) - 5 pullups-5-R/L lunge chop(25#db crush grip)
Time: 30 minutes

11/27/11 Workout

10 rds: Favorite Pattern Workout
5 pullups- 10 swings(24k) - 5-suju slams- 10-1 ladder snatch's & C&P (16k)
Time: 25 minutes

11/23/11 Workout

14-1 ladder: burpees/pullups. @ 25 minutes.(105 reps each)

11/15/11 Workout

10 rds: 5- R/L snatchs (16k) 5-R/L rev grip press (12k) (prone position)
5 rds: 5-R/L bent over curls (12k)
5 rds: 5-ring chinups

11/11/11 Workout

10 rds:
5-situp-standups / 5 - 18" box jumps / 5 situp getup (2-12k).

11/09/11 Workout

10-1 Ladder:
R/L swings (16k)
Goblet squats (16k)
Pushups

Time: 8:10

11/08/11 Workout

55 burpees @ 3:35

11/07/11 Workout

10 rds: 5-pullups / 10 swings(24k) / 5 SUJU ball slams / 10-1 ladder snatchs & C&P
Time 26:13.

11/01/11 Workout

5-10 15
16 rds: 5-ring pullups/ 10 pushups / 15 squats
Time: 19:13