Saturday 9.17.2016

"FITNESS" & "PERFORMANCE"

In teams of two, with one partner working at a time, complete the following as quickly as possible:400 Meter Hill Run w/ 45/25 lb plate (one partner does 50m up and 50m down, then hands off the plate x2)100 Pull-ups400 Meter Hill Run w/ 45/25 lb plate100 Wall Balls (20/14 lb)400 Meter Hill Run w/ 45/25 lb plate100 Burpee Box Jump-Overs (24/20″)

"COMPETITION"

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

"ENDURANCE"

30-45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run