Saturday 7.1.2017

"FITNESS"

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 5 minutes of:3 Dumbbell Man-makers (push-up, row left, row right, power clean, push press)9 Box Jump OversRest 3 minutes between sets, and complete a total of four sets.

"PERFORMANCE"

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 5 minutes of:3 Chest-to-Bar Pull-ups6 Shoulder to Overhead (115/75 lb)9 Box Jump Overs (24/20″)Rest 3 minutes between sets, and complete a total of four sets.

"COMPETITION"

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

"ENDURANCE"

Run 500 Meters @2-3 seconds slower than mile paceRest 90 secondsRun 400 Meters @sameRest 75 secondsRun 300 Meters @sameRest 60 secondsRun 200 Meters @sameRest 45 secondsRun 100 Meters @sameRest 4 minutesx 3