Here comes the Cert

10/26/2009 Monday

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

22:30 with 3:07, 3:40 and 3:45 as my splits for the 800s

10/27/2009 Tuesday

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

11rounds + 5KBS

10/28/2009 Wednesday

OHS 5x5

Today was supposed to be back squats, however, I do not have a rakc and can squat more than I can pull from the floor and get over my head

95-115-125-130-140

I should have attempted 145 but was unsure.

10/29/2009 Thursday

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

5:49

Double Unders unbroken and I need a faster cycle time with my situps to have a faster time.

Tomorrow Josh and I head up to Flag for the Level 1 Cert. It is going to be cold!!!. I am excited to see what I can learn from the best at HQ