Saturday 11.8.2014

FITNESS & PERFORMANCE

In teams of three, with one partner working at a time, alternate whole rounds to complete 7 rounds each for time of:7 Burpees7 Wall Balls (20/14#)7 Ground to Overhead (95/65#)

COMPETITION

A. Every two minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%B. Every two minutes, for 6 minutes (3 sets):Back Squat x 5 reps @ 85%C. Team workout

ENDURANCE

Row 5 minutes easyThen:Row 30 seconds @90%Rest 30 secondsx 20 setsThen:Row 5 minutes easy*Goal is same pace for every set. Look to go a little slower than your 500m PR pace.