Tuesday – October 16th, 2012

Workout of the Day
Strength of the Day	1k Row
Level 1: 30 Sit-ups 30 Deadlift 60 Jump Rope 30 Overhead Squats 30 Ring Rows	Level 2: 60 Sit-ups 30 Deadlift, 135/95 pounds 90 Jump Rope 30 Overhead Squats, 65/42 pounds 30 Ring Rows
Level 3: 60 Sit-ups 30 Deadlift, 185/135 pounds 30 Double Unders 30 Overhead Squats, 75/53 pounds 30 Pull-ups	Level 4: 30 GHD Sit-ups 30 Deadlift, 225/155 pounds 30 Double Unders 30 Overhead Squats, 95/65 pounds 30 Pull-ups

Workout of the Day

Strength of the Day

1k Row

Level 1:

30 Sit-ups
30 Deadlift
60 Jump Rope
30 Overhead Squats
30 Ring Rows

Level 2:

60 Sit-ups
30 Deadlift, 135/95 pounds
90 Jump Rope
30 Overhead Squats, 65/42 pounds
30 Ring Rows

Level 3:

60 Sit-ups
30 Deadlift, 185/135 pounds
30 Double Unders
30 Overhead Squats, 75/53 pounds
30 Pull-ups

Level 4:

30 GHD Sit-ups
30 Deadlift, 225/155 pounds
30 Double Unders
30 Overhead Squats, 95/65 pounds
30 Pull-ups

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