Monday 121001

A. "Robb Rolfing"
      400m Run
      5 Muscle ups
      400m KB Farmer Walk 16kg
      1 Legless Rope Climb 15ft Ascent
      150m Walking Lunges
      1 Legless Rope Climb 15ft Ascent
      400m KB Farmer Walk 16kg
      5 Muscle ups
      800m Run
      5 Muscle ups
      400m KB Farmer Walk 16kg
      1 Legless Rope Climb 15ft Ascent
      150m Walking Lunges
      1 Legless Rope Climb 15ft Ascent
      400m KB Farmer Walk 16kg
      5 Muscle ups
      400m Run
=34:16

B. Back Squat
      -work up to a heavy single for the day
=425#