Friday 11.18.2016

"FITNESS"

A. Three sets, not for time of:Strict Pull-ups x 8-10 reps (accumulated)Nose-to-Wall Handstand Hold x 30-40 secondsL-Sit Hold x 30 seconds (accumulated)*Focus here is on quality of movement; take your time at each station, and work solid positions.B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:4 Goblet Squats6 Goblet Alternating Reverse Lunges8 Ball Slams*For an added challenge, hold two KBs in Front Rack for the Squats and Lunges

"PERFORMANCE"

A. Three sets, not for time of:Muscle-Ups x 3-8 reps (or Low Ring Muscle-Up Progressions)Nose-to-Wall Handstand Hold x 30-40 secondsL-Sit Hold x 30 seconds (accumulated)*Focus here is on quality of movement; take your time at each station, and work solid positions.B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:1 Power Clean (155/105 lbs)2 Front Squats (155/105 lbs)4 Front-Racked Reverse Lunges (155/105 lbs)8 Pull-ups

"COMPETITION"

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

"ENDURANCE"

For time:2k Row1 Mile Run2k Row