10/18/11 Workout

10 rds: 5 pullups-5- 12" plyo pushups- 10 swings(24k) -5 SUJU
23 minutes

10/17/11 Workout

M-100 @ 3:00

10/15/11 Workout

10 rds: 5-pullups - 10 swings(24k) - 5 SUJUP slams - 10 1 ladder snatch & C&P(16k)
Time 29 minutes

10/13/11 Workout

5 rds: 5-burpees w/wide ohp (2-25#dbs)-5-ring chinups-5-Gironda db swings(2-15#)
5 rds: "" """" """"" - 5 bar pullups - """""""""""""" """""""

10/12/11 Workout

5 rds: 5-Ring chinups-5-R/L tire slams w/rope -5-SUJU ball slams - alt tire toss up-Clean & throw back.

10/10/11 Workout

10 rds: 5 R/L- (1) arm pushup w/row(25#db) / 5- SUJU ball slams / 5-ring chinups.

10/08/11 Workout

5 rds: 5-Burpees w/OHP (2-25# dbs)- 5- bar pullups -5 SUJU ball slams
5 rds: "" """""" ''' 5- ring chinups - "" '"""

10/06/11 Workout

M-100 @ 3:05

10/04/11 Workout

10 rds: 5 ring chinups/ 10 swings (24k)- 5-situp-jumpup ball slams-10-1 ladder of R/L snatchs and C&P.

10/03/11 Workout

10 rds: 5-pullups / 5-ring dips / 5- sit-up-jump-up ball slams (12#)