Saturday 3.11.2017

"FITNESS" & "PERFORMANCE"

Against a 4-minute running clock, perform the following for max reps:Row 750 MetersBurpees Over the Erg x Max RepsRest exactly 4 minutes, and then . . .Complete as many rounds and reps as possible in 4 Minutes of:10 Box Jumps (24″/20″)10 Ball Slams (30/20 lb)Rest exactly 4 minutes, and then . . .Complete as many rounds and reps as possible in 4 Minutes of:10 Burpees10 Front-Racked Reverse Lunges (95/65 lbs)Rest exactly 4 minutes, and then . . .Complete as many rounds and reps as possible in 4 Minutes of:30 Double-Unders15 Push Press (95/65 lbs)

"COMPETITION"

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

"ENDURANCE"

Three sets of:Row 1000 MetersRun 1000 MetersSki 1000 Meters or Assault Bike 50 CalsRest 4 minutes between sets