From main site on 12-20-09

Three rounds for time of:

- 15 foot rope climbs

- 21 ring dips

- 50 squats

I scaled it to:

- 30 Jumping rope pull-ups (on a rope with alternating uneven grip)

- 45 dips (not rings)

- 50 squats

My time: 29:27

Very hard. Legs still tired from thrusters the day before.

Five rounds for time of:

- 135 lb. Thruster, 15 reps

- Run 400 meters

My time - 33:58

Squat/full Cleans

1-1-1-1-1-1-1

185-205-225-225-225-225(F)-225 lbs.

225 Squat Clean is a PR by at least 10 lbs.

5 minute later

3 rounds for time:

- 10 Squat Cleans w/135

- 15 Push-ups

- 15 GHD Sit-ups

Time - 9:56

More push-ups next time

For time:
21 -18 - 15 - 12 - 9 - 6 - 3
- Pull-ups (strict)
- Handstand Push-ups (modified)

Time - 22:56

Back Squat
3-3-3-3-3

275 - 295 - 315 - 315 - 315 lbs.

Rest 5-10 minutes

Deadlifts for 3 sets of 12-9-6 reps w/265 lbs with a 1 minute rest between sets

Rest 5-10 minutes

2 K row, time 7:05