Friday 10.13.2017

"FITNESS" & "PERFORMANCE"

With a continuous running clock, perform the following:From 0:00 - 10:00:Three rounds of:Run 200 Meters10 Alternating Dumbbell Snatches (50/35 lb)From 10:00-20:00:Two rounds for time of:20 Box Jump-Overs20 Shoulder to Overhead (115/75)From 20:00-30:00:For time:75 Burpees*Post times for each individual task*Scale appropriately so that you get at least 2 minutes of rest before moving on to the next task

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

1 Minute Ski @75-80%Rest 30 seconds1 Minute Row @80-85%Rest 30 seconds1 Minute Run @85-90%Rest 2 minutesx 5