Thursday 11.3.2016

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time, of:Rope Climbs x 2 ascents (or Supinated-Grip Strict Pull-ups x 3-8 reps, or Negative-Only Pull-ups w/ 5-second lowering x 3-4 reps)Handstand Walk x 30-50 feet or Nose-to-Wall Handstand Hold x 40-60 secondsRolling Pistol or Roll to Candlestick x 6-10 repsB. In teams of two, alternate tasks to complete as many rounds and reps as possible in 18 minutes of:9 Chest-to-Bar Pull-ups (scale is first Kipping Chin-Over-Bar Pull-ups, then Jumping Chest-to-Bar)12 Walking Lunges w/Kettlebells in Farmer's Carry200 Meter Run

"COMPETITION"

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

"ENDURANCE"

Twenty sets of:Row 150 Meters @ 90%Rest 45 secondsRest 3 minutes between sets 10 & 11