TUESDAY 120228

CFWU x3 Rounds:
30Sec Samson Stretch
10 Overhead Squat with broomstick
10 Sit-up
10 Back-extension
10 modified Pull-up
10 Bench dip

Weighted modified pull-ups 1-1-1-1-1-1-1 reps

Couldn't figure out how to do dips or back-extensions quick and dirty in my basement. PUs swapped for modified, etc.

MONDAY 120227

CFWU x3 Rounds:
30Sec Samson Stretch
10 Overhead Squat with broomstick
10 Sit-up
10 Back-extension
10 modified Pull-up
10 Bench dip

Brand X Puppy
Three One rounds for time of:
30 17 SDHP 45lbs (Row 300 meters)
15 Wallball shots, 10-20 pound ball
10 modified Pull-ups

1 rd@ 7:40

Died after one round, and decided BIL wouldn't appreciate me puking all over his new-to-him equipment