Saturday 10.10.2015

*Reminder: The fourth annual Columbus Day 5k is this Monday, October 12th, at Blackstone Boulevard.  Friends and family, as always, are welcome!

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 3 minutes of:5 Power Cleans (135/95 lb)5 BurpeesRest 2 minutes, then...B. Complete as many rounds and reps as possible in 3 minutes of:10 Wall Balls10 Sit-upsRest 2 minutes, then...C. Against a 3-minute running clock, complete:400 Meter RunPull-ups or Muscle Ups x Max repsRest 2 minutes, then...Repeat parts A-C for a second time through.*Record scores for each part, ie:A. 5+6; 5+2B. 4+10; 4+10+2C. 10 MUs; 8 MUs

"COMPETITION"

"ENDURANCE"

Eight to Ten sets of:Run 400 Meters @ 90%Rest 2 minutesRest 4 minutes between sets 5 &6