Tuesday 1.30.2018

"FITNESS"

A. Four sets of:Bent-Over Barbell Row x 6-8 reps @ 2111Rest 60 secondsL-Sit x 30-60 second hold(if you cannot do this consecutively, accumulate the time)Rest 60 secondsB. Five rounds for time of:6 Strict Pull-Ups18 Wall Balls

"PERFORMANCE"

A. Four sets of:Weighted Supinated-Grip Pull-Ups x 3-4 reps @ 21X0Rest 60 secondsL-Sit x 30-60 second hold(if you cannot do this consecutively, accumulate the time)Rest 60 secondsB. Five rounds for time of:5 Muscle-Ups or 10 Chest-to-Bar Pull-ups20 Wall Balls (20/14 lb)

"COMPETITION"

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

"ENDURANCE"

500m Row @90% (hard pace)+Rest 3 minutes+30 Second Hard Row30 Second Moderate30 Second Easyx 5 roundsRest 3 minutesx 2+Rest 3 minutes+500m Row (goal is to match your first effort)