Friday 12.23.2016

**Holiday Week Schedule:Friday: No 5:30 or 6:30pmSaturday: 9:30am ONLYSunday: ClosedMonday: Closed

"FITNESS"

A. Four sets of:Overhead Squat x 6 reps @3111Rest 45 secondsStrict Pull-ups x 3-5 reps @2111Rest 45 secondsElbows to High Plank x 8-12 repsRest 45 secondsB. Complete 15, 12, and 9 reps rounds for time of:Dumbbell Ground to OverheadBurpeesGoblet Squats

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Snatch Balance + 3 Overhead SquatsBuild in load to today's heavyB. Complete 21, 15, and 9 rep rounds for time of:Squat Snatch (95/65 lb)Burpees

"COMPETITION"

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

"ENDURANCE"

For time(s):100 Calorie RowRest 1 minute100 Calorie SkiRest 1 minute100 Calorie Assault Bike