(479) 644-8108

Friday 101029

Run 5K
-or-
Speed Work
800 m Run (rest 1 min)
4×400 (rest 30sec)
2×200 (rest 30)
Rest 1 Min
800 m Run (try to match 1st 800)

Thursday 101028

Complete as many rounds as possible 20 minutes of:
10 Squat snatch 95/65
10 Ring dips
10 Knees to elbows

Wednesday 101027

Ten Rnds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
or
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

SUNDAY 102410

“Cindy”

AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

**No 2:30 class**

Wednesday 101020

Bulger

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Tuesday 101019

Run 200 M
25 Snatches 75/45
25 KB Swings 1.5/1pd
25 OHS 75/45
25 Box Jumps 20″
25 SDLHP 75/45
25 Wallballs
25 Thrusters 75/45
Run 200 M