"50-40-30-20-10" - Friday October 30, 2009

Double unders
Sit-ups
Back extentions

"Diane" - Thursday October 29, 2009

21-15-9
225lbs deadlift
Hand stand push ups

"W.O.D." - Wednesday October 28, 2009

4 rounds of
100m sprint
25 slam balls

"Lynne" - Tuesday October 27, 2009

5 rounds of body weight bench press
max reps of body weight bench press
max reps of pull ups