Saturday 12.12.2015

"FITNESS" & "PERFORMANCE"

A. Against a 4-minute running clock, perform the following for max reps:Run 600 MetersKettlebell Swings x Max RepsRest exactly 4 minutes, and then . . .B. Complete as many rounds and reps as possible in 4 Minutes of:10 Box Jumps (24″/20″)10 Pull-UpsRest exactly 4 minutes, and then . . .C. Complete as many rounds and reps as possible in 4 Minutes of:5 Burpees5 Thrusters (95/65 lbs)Rest exactly 4 minutes, and then . . .D. Complete as many rounds and reps as possible in 4 Minutes of:30 Double-Unders10 Toes to Bar

"COMPETITION"

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

"ENDURANCE"

Run 100 MetersRest 30 secondsx 12Rest 4 minutesAssault Bike 30 seconds @ 90%Assault Bike 30 seconds @ 50%x 10