December 3, 2013

50m walking lunges
50 m farmer carry
10 deficit push ups
50 m farmer carry
10 deficit push ups

3 rounds

Time:  7:10 (25 lb kettlebells each arm for 50 lbs. total)

December 2, 2013

10 hang power cleans
15 pull ups

4 rounds

Time:  8:07  (using assistance band and 55 lbs.)