January 5, 2011 (This is re-post from a Facebook Note.)

Killer Bulldog today: 250m row, group warm-up with kettlebells (yay!), worked on form with hang squats, overhead squats, back squats, good mornings, rows, and dead lifts THEN the workout: w/kettlebell (20 lbs): 10 x clean and press overhead (right then left), then 10 x goblet squat with overhead press (right then left), then 10 x sit ups w/kb. My time for the workout was 8:09. This workout pretty much served to identify every weakness in my body. Good to know, but not always so nice to feel.