Monday 3.6.2017

*Reminder: Score submissions for 17.2 are due by 8pm tonight!

"FITNESS"

A. Three sets of:Back Squat x 8-10 reps @20X1Rest 60 secondsStrict Pull-ups x 6-8 reps @2111 (can also be done as 3-5 negative only Pull-ups @5-second lowering)Rest 60 secondsElbows to High Plank x 8-12 repsRest 60 secondsB. Five rounds for time of:10 Ring Rows15 Wall Balls150 Meter Run or Row

"PERFORMANCE"

A. Back Squat*Set 1 – 3 reps @ 50%*Set 2 – 3 reps @ 60%*Set 3 – 3 reps @ 70%*Set 4 – 3 reps @ 80%*Set 5 – 3 reps @ 80%*Set 6 – 3 reps @ 80%Rest 2 minutes between setsB. Five rounds for time of:45 Double Unders15 Wall Balls (20/14 lb)10 Chest-to-Bar Pull-ups

"COMPETITION"

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

"ENDURANCE"

Three sets of:Row 1000 MetersRun 1000 MetersSki 1000 Meters or Assault Bike 50 CalsRest 4 minutes between sets