Hell yeah! Time for another night at the pool working out with my friends from the box.

3x
Swim 50 meteres
20 burpees
Swim 50 meters
10 burpees

Time: No freaking idea ... We were in the pool :).

Forgive the lameness of the photo. My iPhone 3GS has the worst camera on Earth. That said, it was a freaky sky tonight at the pool.

12-9-6-3 reps for time of

Clean and jerks
Bar muscle-ups

♀ 125 lb. ♂ 185 lb.

Complete 3 rounds of each group before moving on, for time;

10 burpees

10 pullups

20 air squats

20 situps

30 lunges
30 pushups

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Damn... Cindy killed me yesterday and I didn't stand a chance against my previous record. I think had I rested a day or two before I would have done between 12 and 13 minutes.

Time Trial
500m Row

46 total 3 rnds 23, 17, 6
Bench 50kg
DL 60kg
PP 40kg
Squat clean 40kg
Biceps Curl 15kg
Barbell snatch 15kg
WB 9kg
PU
Step ups

For reps, 14 rounds of Tabata (20sec work/10sec rest), alternating:
* bodyweight squats
* 2 kettlebell C&Js

Front Squats
2 reps with 1 minute rest, 10 rounds

1@#210
9@#185

• Did this just after completing heavy deadlifts

21-15-9
Ring Pushups
Chin Ups