Compare to 1-10-2012

4 Rounds
12 Back Squats #105
400M Run

Vondelpark - center- home

100 Pullups

100 Kettlebell Swings (1.5/1)* CFG Standard

100 Double Unders

100 Overhead Squats (95lb/65lb)

I cut it in half & did it twice.

Row 30 Calories then:

21, 15, 9

Double Unders

Kettlebell Swings

4:26
—————————-

Rest 5 min then:

A.  2 sets max effort HSPU’s

B.  3×5 Strict weighted chinups

C. Practice handstand walks

3-3-3-3-3 of:

Deadlifts

Then

3rds of:

3 muscle-ups
10 deadlifts 245#
15 double unders

PR'd on my 3rm

Seated Dumbell Shoulder Press + Seated Dumbell Shrugs
10x22kg + 10x30kg, 10x24kg + 10x30kg, 8x26kg + 10x30kg, 6x28kg + 10x30kg,

Dumbell Front Raise + Wide Grip Barbell Front Raise
10x10kg(each arm) + 7x17.5kg, 10x12kg(each arm) + 7x17.5kg, 10x14kg + 7x17.5kg

Standing Dumbbell Shoulder Fly + Dumbbell Side Raise:
7x14kg + 7x9kg, x 3rounds

Babrell Upright Row + Reverse Shoulder Fly's:
- 3 rounds
- 10x40kg + 7x4kg

Reverse Barbell Shrug and Pull + Push Press
10 x 40kg + 10 x 40kg x 3 Rounds

TABATA 4'
medball sit up

8 mile easy run in South Park along Corrigan Rd.
Time: 1:14:15
Avg Pace: 9:17
Elevation: 146ft
Calories: 1,145

http://connect.garmin.com/activity/164538235

Eilinen/lepo

Bear Complex - Clean, Squat, Press, Squat, Press superset with Pull-ups 1-5 or 2-10 by 2's...Complete 3 Rounds