Thursday 3.2.2017

"FITNESS" & "PERFORMANCE"

A. Take 15 minutes to build to today's heavy 3-rep Front Squat*This doesn't have to be a new 3-RM (especially if you are doing the Open tomorrow), just something heavy with good position, and good speed on the bar. If you are very new to the movement, work in sets of 5 instead of 3.B. For max reps/cals3 Minutes of Turkish Get Ups (24/16 kg)Rest 60 seconds3 Minutes of Burpee Pull-upsRest 60 seconds3 Minutes of Wall Balls (20/14 lb)Rest 60 seconds3 Minutes of Rowing (for Cals)*Record reps/calories completed at each station, then add them together for your total score

"COMPETITION"

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

"ENDURANCE"

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