Saturday 2.17.2018

"FITNESS" & "PERFORMANCE"

In teams of four, complete as many reps as possible in 30 minutes of:Station 1 – Thrusters (75/55 lb)Station 2 – Burpee Pull-upsStation 3 – 400 Meter RowStation 4 – RestOnly one partner may occupy each station; partners rotate as a group as soon as their teammate completes 400 Meter Row. Your team’s score will be your combined total reps of Thrusters and Burpee Pull-ups completed in the 30 minute timeframe.

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run