24/10/08
BW 73.7kg / 163lbs
-Deadlifts: 135x4 arg / 135x5 solid with clean grip
-3 Rounds for time of:
21 Overhead Squats, 40kg
21 Knees to Elbow
Time 14:11
-3 round circuit of:
10 GHD Sit-ups w/ Russian Twist, 10kg
15 GHD Back ext, 10kg

22/10/08
BW 74kg / 164lbs
-Row 500m / 1 min rest:
1:46.6
1:52.2
-Bench Press: 63.5 x5x3
-With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Total: 14 rounds +14 pull-ups
-Windmills: 35lbsx5 / 36x5 / 37x5x2 / 40x5