24OCT2011

Workout #1:
Set 1: 6-5-4-3-2
  OHS @ (135#-145#-155#-165#-175#)
  10 Box Jump @ 36"
  5 HSPU

Set 2: 4x
  5 Strict Press
  5 Push Press
  5 Front Squat
(95#-100#-105#-115#)


Workout #2:
5k Run

then

Set 1:
10 Pullups
10 Lunges
8 Pullups
8 Lunges
6 Pullups
6 Lunges
4 Pullups
4 Lunges
2 Pullups
2 Lunges
3 Chinups
4 Lunges
5 Chinups
6 Lunges
7 Chinups
8 Lunges
9 Chinups
10 Lunges

Set 2:  15x
  10 Pushups (assorted variations)

Set 3: 4x
  10 Air Squats
  10 Lunges

22OCT2011

"Flo"

5 rounds for time:
400m hill run (up)
5 HSPU
400m hill rown (down)
5 pullups
15 air squats
*** wearing gas mask ***