December 27th, 2012

A. Three sets, not for time, of:
Handstand Walk x 10-15 meters
L-Sit x 20-30 seconds
Rope Climbs x 1-2 ascents

B. Deadlift
Set 1: x 6 reps @ 75% of 1-RM
Set 2: x 5 reps @ 80% of 1-RM
Set 3: x 4 reps @ 85% of 1-RM
Set 4: x 3 reps @ 90% of 1-RM
Set 5: x max reps @ 90% of 1-RM
Rest as needed between sets.

C. Three rounds for time of:
30 Wall Ball Shots (30/20 lbs.)
25 Pull-Ups
20 Burpees

A. 10m of HS walk practice x 3 (broken), 25, 21, 21 on L-sits, 2 x 3 on the rope climbs
B. 6 x 330, 5 x 350, 4 x 375, 3 x 395, 3 x 395
C. 13:05 (20# med ball)

No 30# med ball. I should have asked Santa for a heavier med ball and kettle bell.