121031

HAPPY HALLOWEEN!!

*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.

15 minutes to:

Run 1 mile – for time. 9:30 Went really slow and we have 2 sets of stairs to go down and up to get to our gym.

With the remainder of the 15 minutes:
Establish a 3RM Power Clean.

Had time for 165, 175, 185. I think I could have gotten more but ran out of time. 

15 minutes to:

Run 1 mile – for time. 9:41 

With the remainder of the 15 minutes:
3 attempts, for total reps, of UB Ring Dips.

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

22, 16, 8 Had more but just took it easy. 

15 minutes to:

Run 1 mile – for time. 9:39

With the remainder of the 15 minutes:
Establish a 1RM Bench Press. All the benches in the gym were taken so we skipped. 

Got to work on running...blah blah blah.