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Three Rounds For Time:

Round 1
3 Rope Climbs
21 Kettlebell Swings (1.5 pood=53 lb.)
21 Thrusters (75 lb.)
Round 2
100 count Dead Hang from pullup bar           Compare results to November 15, 2006.
15 Kettlebell Swings
15 Thrusters 
Round 3
3 20-second count Bumper Plate Holds (35 lb. per hand)
9 Kettlebell Swings
9 Thrusters


"Just in case it is hard to read:
Kyle  17:37 as Rx’d
Carrie 19:30  3:1(9)
body pulls up rope, 20 lbs KBs and 15 lbs Thrusters
Jason 11:14 as
100 count dead hang worked out to be a 100 second hang
to standardize(ouch!)…I think that was a lil longer than expected,
maybe. Awesome work!!"  -Jason

Thanks, Jason, for being there to execute the workout!  Nice job everyone, and Carrie, it’s GREAT to see you’re back!!!


  1. Holy Crap!!! I beat Mike at something 😀
    Of course it has been 8 months ago.

  2. Nice work, Jason.
    I did look back at my workout log, and just happened to notice that back in November I did 95lb thrusters and 45lb plates…
    See ya next week!

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