Post times and distances to comments

3 roundsRun 400m10 Walking Lunges10 Air Squats

5 rounds for time 10 Dumbbell Swings (12-15)10 Walking Lunges5 Pull-Ups Post time to comments If you don’t have anywhere to do pull-ups sub in 7 push-ups (men’s no mod’s!)

Press 5•5•5•5•5 Post loads to comments Compare to 1/31/2007

3 rounds for time 10 Air Squats20 Walking Lunges20 Box Jumps post time to comments.

Do Tabata sets of the following * Push-ups* Sit-ups* AirSquats Tabata Intervals – For 20 seconds do as many reps of the assigned exercse as you can – then rest 10 seconds.Repeat this seven more times for a total of 8 intervals, 4 minutes total per exercise. The score is the total number of reps for all twenty four intervals.

Find a nice strech of Telephone poles and complete as many rounds of the following in 20 mins Sprint the distance of two poles, walk for one. Post complete rounds and any extra reps to comments

Three rounds for time of:Run 200m-100m-50m12-9-6 SDHPPullups. Post time and loads to comments so you want to run 200m then do 12 SDHP then 12 pull-upsrun 100m then do 9 SDHP then 9 pull-upsrun 50m then do 6 SDHP then 6 pull-ups Sub Body rows or Gravatron for pull-ups Compare to 11/29/07 200m = .13miles100m = .07miles50m = .03miles

Deadlift 5-5-5-5-5 reps Post loads to comments. compare to 3/9/07

5 rounds for time 20 Walking lunges with dumbbells10 DB Snatches (5 left 5 right)10 Push-up Post time to comments Note: place one DB on the ground for snatches