Saturday 8.20.2016

*Don't forget! Our Muscle-Up Workshop is this Sunday. Join coaches Coop and ACM as they teach techniques and progressions for getting you up and over the rings!

"FITNESS" & "PERFORMANCE"

In teams of two, with only one partner working at a time, complete the following as quickly as possible:1600 Meter Relay Run (alternating 400 meters)immediately followed by…20 rounds (partners alternating full rounds) of…4 Strict Supinated-Grip Pull-Ups8 Burpees16 Wall Balls (20/14 lb)immediately followed by…1600 Meter Relay Run (alternating 400 meters)

"COMPETITION"

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

"ENDURANCE"

Run 800 Meters @50%Then…Twenty sets of:Run 100 meters @90%Rest 30 secondsThen…Run 800 Meters @50%