3 rds: 1 min on, 1 min off ring dips

***07/26/12, CF Reebok Louvre, 15:30 - 24, 17, 9 = 50

3 rds: 1 min on, 1 min off elevated ring row

**07/26/12, CF Reebok Louvre, 15:30 - 17, 13, 11 = 41

3 rds: 1 min on, 1 min off back squat

*07/26/12, CF Reebok Louvre, 15:30 -
185x14, 235x7, 185x9

3 rds of 1 min on 1 min off clean and jerk

07/26/12, CF Reebok Louvre, 15:30 -
11x155, 5x185, 7x155

3 rds: split snatch 115, 7 bar muscle-up, run 400

Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters


07/17/12, CF Loomis, 1700 - 13:17
ring muscle-ups

21-15-9 DL 225, Thrstr 95

**07/16/12, CFRV, 1200 - 9:33
no good, must be jet lag
* snatch
** chin-ups

Chin-ups Strict 3 max set

07/16/12, cfrv, 1140 - 16,  11,  12 = 39

Snatch 1-1-1 @ 85%

07/16/12, CFRV, 1100 -
75x3, 95x2, 115x1, 135x1, 135x1, 135x1

AMRAP in 10: 1 min on 1 min off KB Swing

*07/15/12, CFRV, 1800 - 24, 20, 20, 18, 18 = 100 reps
*press wendlwer 5's

01/14/11, CFV, 1330 - 30, 23, 24, 18, 21 = 116 reps
4 penalties, ran 2 mile in 16:47 (8:21 pace)

CF Quito Chipper

30 Burpees
20 DB Thruster 50#
100 Double undrs
20 kb swng 70#
15 box jump 24"
20 taters 70#
10 muscle-ups
50 cal row

07/14/12, CF Quito, 0900 - 23:30