12-5-11 Mon
Rows Shrugs Upright Rows 3 Rounds For Time 8 A-KBS (30k/20k) 10 Goblet Squats (30k/20k) 12 Burpees
12-3-11 Sat
24-20-16-12-8-4 Dead Lifts Push Ups Sit Ups Tricep Kick Backs per side Island Run
12/2/11 Fri
Cleary Run Jump Rope Work – Tabata Burg. W/U Trans. Drills 5 Rounds For Time 15 Pull Up 5 Squat Snatch (95/63)
12/1/11 Th
7 Rounds For Time 1 Power Clean (205/113) 3 Dead Lifts (205/113) 5 Dips 7 A-KBS (24/16) non-Rx do 6 Dead Lifts