Saturday 10.15.2016

"FITNESS" & "PERFORMANCE"

Complete as many rounds and reps as possible in 6 minutes of:150 Meter Row12 Wall Balls (20/14 lbs)Rest 4 minutes, and when the running clock hits 10:00…Complete as many rounds and reps as possible in 6 minutes of:6 Pull-ups9 Kettlebell Swings (24/16 kg)12 Box Jump-Overs (24″/20″)Rest 4 minutes, and when the running clock hits 20:00…Complete as many reps as possible in 6 minutes of:60/45 Calories Assault BikeBurpees x Max Reps

"COMPETITION"

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

"ENDURANCE"

For time:750 Meter Ski3 Mile Assault Bike1.5 Mile Run