Saturday 10.17.2015

"FITNESS" & "PERFORMANCE"

A. Three rounds for time of:Run 300 Meters15 Pull-ups (Advanced: Chest-to-Bar Pull-ups)Rest until the clock hits 10:00, then complete...B. Four rounds for time of:20 Wall Balls10 Alternating Dumbbell SnatchesRest until the clock hits 20:00, then complete...C. For time:1000 Meter Row25 Burpees Over the Erg*Parts A, B, and C can be completed in any order; Time cap for each: 8 minutes.

"COMPETITION"

"ENDURANCE"

40 Minutes @steady effort:40 Calorie Row40 Calorie Ski40 Seconds Farmer's Walk40 Seconds Plank Walk