Workout: Nov. 20, 2011

15 minutes: [caption id="attachment_1413" align="alignright" width="300" caption="The "whiteboard" from FireFighter Combat Challenge Worlds. Congrats, Lindsey!"][/caption]

5 pull-ups or ring rows

8 box jumps

11 front squats with kettlebells, plates or barbells

1 “bearmaker”

Then:

Tabata hollow rocks

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