Friday, January 31st, 2015:

Back Squat 10-10-10-10-10

Friday, January 30th, 2015:

3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Thursday, January 29th, 2015:

Rest Day

Wednesday, January 28th, 2015:

Complete as many rounds as possible in 12 minutes of:
35/20-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent

* substitute 5 pull ups for the 1 rope climb 

Tuesday, January 27th, 2015:

Complete as many rounds as possible in 15 minutes of:
Row 15 calories
10 box jumps, 24/20"-inch box
185/115lb. push jerks, 5 reps

*scale weight as needed

Monday, January 26th, 2015:

5 rounds for time
250 meter Row 
5 Bench Press (225/155) 

Rest 5 Minutes 

5 rounds for time
5 Muscle Ups 
5 Parallette Handstand Push Ups 

* scale weight and movements as needed 
* sub 10 pull ups for muscle ups and 10 hand release push ups for PHSPU 

Saturday, January 24, 2015:

"Helen" 

3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups