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Tuesday, October 12, 2010



Monday-
Front Squat- 5, 3, amrap @ 70, 80, 90%
+
Fran
21-15-9
Thrusters, 95/65#
Pull Ups
rest 5 min
Run 800m for time

Tuesday
3 sets; rest 2 min
10 KB Swings
Run 400m
+
3 sets; rest 2 min
10 burpees
90 sec High Knee Jump Rope
+
3 sets; no rest
15 Push Ups
15 Box Jumps
15 Sit Ups

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