SWOD:

3 RM Dead Lift

WOD: “3/4 Cindy”
AMRAP 15
5 PullUp
10 Push Up
15 Squat

Nov 2012 27

SWOD/WOD

Press
5-5-3-3-3
Weighted Ring Dips
ME-ME-ME-ME

For Time:
50 D/U
21 T2B
40 D/U
18 T2B
30 D/U
15 T2B
20 D/U
12 T2B
10 D/U
9 T2B

Nov 2012 26

Back Squat
2-2-2-2-2

3 Rounds
4 Bar Muscle ups
8 Hang Clean & Squats; 135/95lb
16 Wallballs; 20/16lbs

Nov 2012 24

SWOD:
Power Clean
5-5-5-3-3-1

WOD:
Death by Pull Ups
Penalties:
50 WallBalls 20/14; less than 6 rounds
25 WallBalls 20/14; less than 9 rounds

Nov 2012 23

21-15-9
Deadlift; 225/155lbs
HSPU