07/17/12 - pull push lunge dip

8 rounds for time

10 pullups
10 pushups
10 lunge step
10 ring dips

Time 19:35

07/16/12 - Rest Day

07/15/12 - Run / Explosive

10 Rounds for time

30m hill run down and back
5 handstand pushup on 2" plates
5 nipple to bar pullups
5 clapping pushups

Time 18:32

07/14/12 - Snake Turns Over

20 minutes
60 reps

07/13/12 - 4x4x8 Kettlebell

50#  Kettlebell Circuit

8 Rounds for Time with exactly 1:00 rest between rounds

4 - Two Arm Swings
4 - Cleans Left
4 - Snatch Left
4 - Clean and Jerk Left
4 - Clean Right
4 - Snatch Right
4 - Clean and Jerk Right
4 - Two Arm Swings

Alternate Starting arm each round

between 1:30 and 1:40 a round, all unbroken until last two rounds.  Had to set KB down on rounds 7 and 8 for a few seconds

time 20:14

07/12/12 - mini chip AMRAP

20 AMRAP

5 pullups
10 squats
10 pushups
5 hang power snatch75#
10 lunge step

10 rds plus 10 pushup

07/11/12 - Rest Day