Saturday 7.23.2016

"FITNESS" & "PERFORMANCE"

A. In teams of three, with one partner working at a time, complete as many rounds and reps as possible in 9 minutes of:6 Pull-ups (Advanced: Chest-to-Bar)9 BurpeesRest 4 minutes, then…B. In teams of three, with one partner working at a time, complete as many rounds and reps as possible in 9 minutes of:6 Thrusters (115/75 lb; Advanced: 135/95 lb)100 Meter RunRest 4 minutes, then…C. In teams of three, with one partner working at a time, complete as many rounds and reps as possible in 9 minutes of:9 Kettlebell Swings (32/24 kg)9/6 Calorie Assault Bike

"COMPETITION"

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

"ENDURANCE"

40 Minutes @ steady pace:400 Meter Row300 Meter Run20/15 Calorie Assault Bike50 Double Unders