11/7/13
Strict Press 5-3-2-1-1 3 rounds 5 push press (75% of 1 rep max) 10 burpees
11/5/13
Max Dips X3 10 min AMRAP 10 one arm alt KB swings 5 KB Swings 10 push ups 5m crab walk
11/4/13
Squat Cleans 3-3-3-3 4 rounds 8 sq cleans 6 burpee pullups 200 m run
11/1/13
5 rounds 400m Run 50 double unders