Sunday-September 20th, 2009

Level 1 Row for Distance 4 min Row 2 Min Off 3 min Row 2 min Off 2 Min Row 2 min Off 1 Min

Level 1 21-15-9 Deadlift (95/65#) Bench Press (65/44#) Bar Facing Burpees Level 2 21-15-9 Deadlift (135/95#) Bench Press (95/62#) Bar Facing Burpees Level 3 21-15-9

Level 1 5 Rounds: As Many Reps as Possible 30 seconds on 30 Off Overhead Squat (22/10#) Bike KB Swings (26/18#) Wall Ball (10/6#) Hand