26/12/10
BW 74.2kg (AM)
-Shoulder Press
-Pull Ups
-5 Rounds for time of:
150 JR
10 Deadlifts, 70kg
5 Dips
Time: 11:03
-Flag

22/12/10
BW 74.6kg (PM)
-Weighted Dips: 20 x3 / 30 x1 / 35 x1
-Pull-ups
-Shoulder Press
-Standing Incline Evil Wheel

20/12/10
BW 74kg (AM)
-Front Squats: 75 x5 / 85 x3 / 100 xF / 95 x1
-Back Squats: 62.5 x10x3
-5 Rounds for time of:
10 Lunges, 40lbs DB
10 GHR
10 GHS
Time: 9:06