14/11/10
BW 73.2kg (AM)
-Handstands
-Pulls-ups
-5 Rounds of:
150 Jump Rope
5 1-arm statches, 40lbs /arm
5 1-arm swings, 40lbs /arm
Time: 11:12
-Flag

Solid metcon.

12/11/10
BW 73.8kg (AM)
-Deadlifts: 132.5 x5 / 150 x3 / 168 xF / 160 xF
-5 Rounds of:
150 Jump Rope
10 Deadlifts, 75kg
Time: 9:26
-Weighted Plank

Deadlifts were feeling weak. 150x3 was heavy and that's all I had in me.

10/11/10
BW 73.8kg (AM)
-Weighted Dips: 20 x3 / 25 x2 / 30 x2 / 35 x1 / 40 x1 / 45 xF / 40 x1
-10 Rounds for time of:
5 Pull-ups
5 Dips
Time: 10:57
-Standing Incline Evil Wheel

Try 42.5 x1 next time.

09/11/10
BW 74kg (AM)
-Front Squats: 80 x5 / 90 x3 / 100 x3
-Back Squats: 60 x10x3
-4 Rounds of:
100 Jump Rope
10 Box Jumps
10 GHR
Time: 8:20

Heavy and a bit ugly on the front squats but done!