Sunday 12/02/12

"Nancy"
5 RFT of:
400m run
15 OHS, 53# (should be 63#)
19:42
Last time was 21 and change, with full weight so this wasn't awesome, but it was really all my back could tolerate.

Friday 11/30/12

5 RFT of:
10 Pull-ups
10 Wallballs, 10#
10 Box Jumps, 18"
9:34

Wednesday 11/28/12

Squat
3 x 5 @ 125 (repeated weight)

Bench Press
3 x 5
45
65
65
75
85 x 5,5,5

Wednesday 11/14/12

Spin WITH LISA AT URBAN so fun!

Tuesday 11/13/12

2:00 max reps, rest 1:00
Pistols (stand on 10#, hold 10#)
 8, 7, 8

Dips
5
5
5
5

5 RFT of:
10 TTB
10 Wallballs, 10#
10 Walking Lunges
10 Push-ups
15:40

Friday 11/12/12

Squat
125 - 5

On the 2:30:
Pistols (Alternating with 2 bands first round, then 1 band after)
10, 10, 10, 10

Dips
4
4
4
4

Pull-ups
5
5
5
5