Saturday 7.4.2015

**Happy Independence Day All!  We will be having our regular 9:30am class today; Sunday we are CLOSED. 

"FITNESS" & "PERFORMANCE"

Against a 4-minute running clock, perform the following for max reps:Run 600 MetersPush-Ups x Max RepsRest exactly 4 minutes, and then . . .Complete as many rounds and reps as possible in 4 Minutes of:10 Wall Balls (20/14 lbs)10 Pull-UpsRest exactly 4 minutes, and then . . .Complete as many rounds and reps as possible in 4 Minutes of:10 Sit-ups10 Push Presses (95/65 lb)Rest exactly 4 minutes, and then . . .Complete as many rounds and reps as possible in 4 Minutes of:10 Cals Rowing10 Burpees Over the Erg

"COMPETITION"

"ENDURANCE"

1 Minute of Rowing1 Minute of Assault Bike1 Minute of Double Unders1 Minutes of Ski Erg1 Minute of Restx 6 rounds