Tuesday 10/11/16

“Four Fiddy” For Time: 50 Burpees 50 Box Jumps 24/20 50 Push ups 50 Pull ups

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Monday 10/10/16

“Reach For the Sky” 7 rounds for reps of: 1 minute of 75/55 muscle snatches 1 minute of 75/55 overhead squats 1 minute of Bar Over Burpees Rest 1 minute

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Sunday 10/09/16

Closed. NO open gym. The public can access Jonesboro High School’s track. Go try: 4 rounds, each for time of: 800-meter run Rest as needed between efforts or Go try Craighead Forest Park’s new Greenway Trail.

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Friday 10/07/16

“Spider-Man” 5 2-minute rounds of: 15-ft. rope climb, 3 ascents Row for calories Rest at least 3 minutes between rounds.

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Thursday 10/06/16

“Wolverine” For time: Run 800 meters 100 push-ups 100-meter bear crawl Run 800 meters 50 handstand push-ups 50-meter handstand walk Run 800 meters

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Tuesday 10/04/16

“The Flash” 10 x 100-meter sprints Rest as needed between efforts.

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Monday 10/03/16

“Daredevil” 40-30-20-10 T2B WB (20/14) Rest 5mins then 40-30-20-10 Hip extension with 25# plate WB

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