21/11/10
BW 74.4kg (AM)
-Pullups
-3 Rounds for time of:
30 DU
15 1-arm DB Swings, 40lbs. /arm
Time: 10:00
-Standing Incline Evil Wheel

19/11/10
BW 74kg (AM)
-Deadlifts: 115 x5 / 135 x5 / 150 x4
-5 Rounds of:
10 DU
10 Deadlifts, 100kg
Time: 8:30
-Flag

16/11/10
BW 74.4kg (AM)
-Weighted Dips: 15 x5 / 21 x5 / 28.75 x4
-10 Rounds for time:
10 DU
5 Pull-ups
Time: 11:18
-Standing Incline Evil Wheel

15/11/10
BW 75.4kg (AM)
-Front Squats: 72.5 x5 / 82.5 x5 / 93.5 x5
-10 Min of:
10 DU
10 Lunges, 40lbs DB. alt legs
Total: 7 rounds
-Weighted Plank