9/30/2009 09/30/2009
 500 meter Row 2x: 5 Pull-ups 10 Push-ups 15 Squats 20 K2E or T2B 500 meter Row 2x: 5 Pull-ups 10 Push-ups 15 Squats 20 K2E or T2B 500 meter Row 9/22/2009 09/22/2009
 20-16-12-8-4 Reps of... Knees to Elbows Burpees 1/2 Dips - 1/2 Ab Roll Outs 9/21/2009 09/21/2009
 1 Mile Run 50 Push-ups 10 Sit-ups 40 Push-ups 20 Sit-ups 30 Push-ups 30 Sit-ups 20 Push-ups 40 Sit-ups 10 Push-ups 50 Sit-ups Rest 5 to 10 Minutes 1000 Meter Row 09/19/2009 09/19/2009
 4 rounds of: 200 meter Run 30 GHD Sit-ups 25 Superman 30 Squats 2 Tire Flips 1 Rope Climb 18' 9/16/2009 09/16/2009
 MODIFIED FIGHT GONE BAD 3 Rounds For Time... 20 Wall Ball M20#/F16# 20 Sumo Deadlift High Pull M95#/F65# 20 Box Jumps 20 Push Press M95#/F65# 20 Calorie Rows Take precisely 1 Minute rest after each round 9/15/2009 09/15/2009
 5 rounds of: 50 Jump Rope 50 Sit-ups 20 K2E 10 Wall-Ball 9/14/2009 09/14/2009
 4 Rounds For Time... 10 Hang Squat Clean & Jerks M75#/F45# 10 Front Squats M75#/F45# 10 Push Press M75#/F45# 9/12/2009 09/12/2009
 4 Rounds For Time... 4 Muscle ups 10 Overhead Squats 20 Squat Jumps 30 Sit ups 9/11/2009 09/11/2009
 5 Rounds For Time... 400 Meter Run 25 Burpees 9/10/2009 09/10/2009
 AMRAP (As Many Rounds As Possible) In 20min... KB Snatch M53#/F35# Push Press M95#/F65# Pull-ups Sit-ups |
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