Completed:
Three rounds for time of:
Run 0.5 mi
30 Back Extensions 5#
30 Sit-ups 2# ball
12 Burpees
12 Pull ups with 125#


For 11/4/2008
For time:
50 Box jump 24 inch box
50 Jumping pull-ups
50 Kettlebell swings 1 pood
Walking Lunge 50 steps
50 Knees to elbows
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 080208

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 lb
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents