Friday 11.10.2017

"FITNESS" & "PERFORMANCE"

Today is Veteran’s Day! If you are able, please consider doing more than just completing the Three Wise Men Tribute workout…please also honor America’s veterans and help us raise funds to improve veterans’ services by signing up and making a donation – no matter how small – to the Three Wise Men Tribute! Just click here to contribute!The Three Wise Men Tribute“Jeremy”Complete as many rounds and reps as possible in 4 minutes of:5 Hang Squat Snatch10 Burpees Over the Barbell(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then…“Ben”Complete as many rounds and reps as possible in 4 minutes of:10 Power Cleans20 Pull-Ups(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then…“Beau”Complete as many rounds and reps as possible in 4 minutes of:15 Box Jump-Overs30 Wall Ball Shots(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)(Elite & RX = 20/14 lbs; Scaled – 14/10 lbs)*We will have appropriate scaling options for everyone; You will all be able to hit these hard!

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run