Friday, Jan 13th

CF Total

BS 290
SP 165
DL 405

Cash Out:
5 Rds with 20# Vest
10 pbar dips
10 ghd situps

Wed, 1/11

AM:  "Car Bomb"
*had to step down from box jumps each time, with leg


PM: "Randy"
Time was 4:30, or close. forget exact time.

Monday, Jan 9th

20 Rep Max Back Squat
205#   PR.
***MISERY
can barely walk next day

"Tens - the Poll"
AMRAP 10
10 Wall Ball
10 KB High Pull (70)
10 Deficit Pushups
*Hands and feet on 45#'s to abmat

Wed, Thurs, Fri Sat  Sun...

"Grace"
PR 1:58

Sat-
Team WOD

Sun - Row

AM Session:
5k Row   did in 21:56
Front Squats - work up to Heavy Single
Worked up to 215#...prior i did, 205, 210..ended with 215.

"DT"
in 12 min cap, finished 4 Rounds.
Took 15 something to finish 5 rounds.
Did at 155#, was heavy today. Strength still not back  =(

AM day of DT....2k Row warmup
Box Squats
up to 195x3


prior days.

AMRAP 10, 2010 Games WOD 1
5 rds + 34reps
wod  30 du, 15 power snatches at 75#

New Years WOD. was HELL!
team of 2
50 pullups
100 ohs (bar)
50 pushups
4 sled pushes
50 kb swings
100 dl (95)
50 rings dips
4 sled pushes
50 t2b
75 cleans (95)
50 pushups
4 sled pushes
200 abmat situps

FRAN

3:41
PR