Saturday 1.14.2017

*Monday (Martin Luther King, Jr. Day) - No 6 or 7am class; No 6:30pm class

"FITNESS" & "PERFORMANCE"

In teams of three, with one partner working at a time, complete the following as quickly as possible:3 Mile Assault Bike100 Pull-ups75 Burpee Box Jumps (24/20″)2 Mile Assault Bike75 Pull-ups50 Burpee Box Jumps1 Mile Assault Bike50 Pull-ups25 Burpee Box Jumps

"COMPETITION"

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

"ENDURANCE"

Minutes 0:00-15:001.5 Mile Run (rest remaining time)Minutes 15:00 -30:003000 Meter Row (rest remaining time)Minutes 30:00-45:001.5 Mile Run (rest remaining time)