friday, october 19 - run, knees to elbows, hug a twinky

Rx and Competition -
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Performance -
For time:
Run 800 meters
10 rounds of the couplet:
Knees to armpits, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Fitness -
For time:
Run 600 meters
7 rounds of the couplet:
Knees to armpits, 7 reps
Hug-a-twinky, 7 reps
Run 600 meters

Basics -
Three rounds of:
1 min Row for Calories 
1 min Two Dumbbell Ground to Overhead, light to moderate load
1 min Burpees 
1 min Abmat Sit Up 
1 min Rest