Saturday 12.9.2017

"FITNESS" & "PERFORMANCE"

Teams of two must complete the following for time:50 Burpee Buy In (this must be completed before anything else)200 Kettlebell Swings200 Box Jumps2000 Meter RowTasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.You may need to exercise some strategy to ensure that you are not in need of an erg with nothing left to do if none are available. First team to the rower takes priority (but no throwing elbows).*Thanks to Invictus for inspiring this workout!

"COMPETITION"

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

"ENDURANCE"

Every 3 minutes, for 30 minutes (10 sets):12/9 Cal Bike15/12 Cal Row@85-90% effort throughout; should take between 90 seconds and 2 minutes each time.