12 Oct 2011

Run:
1.5 miles to O Course
1.5 miles back
Hill Sprints x3

Obstacle course

Pull ups:
6 6 6 6

11 Oct 2011

Run:
4 miles in 28 minutes

Pull ups:
6 6 6 6 6 6

7 Oct 2011

Run:
6 miles ~50 minutes

5 Oct 2011

Run:
1/2 mile warm up
4 hill sprints - relay race - up and down
Cradle carry and fireman carry ~50 yards each

Pull ups:
6 6 6

Miscellaneous:
20 4-count air squats
20 4-count flutter kicks

3 Oct 2011

Run:
~4 miles in ~28 minutes

Pull ups:
6 6