3 Nov 09

Der Hof
Actually made back to The Yard today. Haven't been able to make it for some time. Good the see Andy and Kenny.

6 Rounds:
400m Run
5 Pullups

5 Rounds:
Sandbag Getup x5
2x24kg KB Front Squat x5

4 Rounds:
16kg KB Complex
5x R/L 1 arm swing/snatch/c&j/o.h. lunge

Pretty good workout, wasn't pushing real hard, knee was feeling a little loose. Andy and Kenny did another tough one.

5 rounds
Man Killers
Tire Flip
Farmer/Waiter walk
Mountain climbers

3 rounds
pullups
dips
v-up
leg scissors