Thursday 2.2.2017

"FITNESS" & "PERFORMANCE"

"Groundhog Day"Complete as many rounds and reps as possible in 3 minutes of:25 Calorie Row25 Wall Balls (20/14 lb)25 Pull-ups25 Box Jumps (24/20")25 Ball Slams (30/20 lb)Rest 3 minutes, then..Complete as many rounds and reps as possible in 6 minutes of:25 Calorie Row25 Wall Balls (20/14 lb)25 Pull-ups25 Box Jumps (24/20")25 Ball Slams (30/20 lb)Rest 3 minutes, then..Complete as many rounds and reps as possible in 9 minutes of:25 Calorie Row25 Wall Balls (20/14 lb)25 Pull-ups25 Box Jumps (24/20")25 Ball Slams (30/20 lb)*Record score as total REPS completed over the entire workout

"COMPETITION"

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

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes