WEdnesday - 20OCT2010

“Bulger”

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Women - 95#

Advanced:
Seven rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Intermediate:
Seven rounds of:
Run 150 meters
7 Pull-ups
95 pound Front squat, 7 reps
7 Handstand push-ups (or 14 progressions)

Women - 65#

Beginners:
Five rounds of:
Run 150 meters
7 Pull-ups (beginner or assisted okay)
25-45 pound Front squat, 7 reps (if your air squat is atrocious work on that rather than front squats)
7 Handstand push-ups (or progressions)