Thursday 9/9/10

Five rounds for time of:

Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Post time to comments.

Wednesday 9/8/10

Deadlift 3-3-3-3-3

Post loads to comments. Compare to Thursday 1/28/10.

Tuesday 9/7/10

Conduct for time:

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom (rest on the floor and lift weight off of hands then push-up)
Run 5K

Post time to comments.

Monday 9/6/10

For time:

Row 1000m
50 Thrusters (45lb)
30 Pull-Ups

Post time to comments. Compare to Wednesday 5/12/10.

Saturday 9/4/10 - Sunday 9/5/10

Rest Days.

Friday 9/3/10

5 Rounds for Time of:

8 Chest to bar Pullups
8 Ring Dips
10 Goblet Squats (1.5 pood Kettlebell or 55lb dumbbell)
8 Toes to Bar
15 Situps

Post time to comments.

Thursday 9/2/10

Choose ONE of The Following Sports

Swim, Bike, Run, C2 Row

4min on, 2min off
5min on, 2min off
6min on, 2min off
5min on, 2min off
4min on

Cover as much distance as possible on each interval.

Post distance to comments.