Tuesday 5.23.2017

"FITNESS" & "PERFORMANCE"

Against a 4-minute running clock, perform the following for max reps:Run 600 MetersAlternating Dumbbell Snatches x max reps (50/35 lb)Rest exactly 4 minutes, and then . . .Complete as many rounds and reps as possible in 4 minutes of:10 Box Jumps (24″/20″)10 Pull-Ups (or Ring Rows)Rest exactly 4 minutes, and then . . .Complete as many rounds and reps as possible in 4 minutes of:10 Calorie Row10 Ball Slams (30/20 lb)Rest exactly 4 minutes, and then . . .Complete as many rounds and reps as possible in 4 minutes of:10 Push-ups10 Kettlebell Swings (32/24 kg)

"COMPETITION"

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

"ENDURANCE"

40 minute Assault Bike @70-75%*Every 5 minutes, get off and complete a 2 Turkish Get Ups (each arm) + 100-ft Single Arm Carry (each arm)