Wednesday HOD 11/7/2012

5 rounds for time of:

3 SB Coleman DB chess press 5
9 plyo pull-ups
9 over head one leg box squats
5 Coleman SB leg curls 2

Thursday HOD 11/8/2012

Max rounds in 25 min:

11 sumo dead-lifts high pull
10m handstand walk
50m push-plate
11 box jumps

Friday HOD 11/9/2012

6 rounds for time of:

10m DB push-up row walk
9 L-pull-ups
200m sprint