Tuesday 6.3.2018

*Holiday Week Schedule:Tuesday, 7/3- AM Classes Only; OG from Noon-3:00pmWednesday 7/4 - OG at 8am OnlySaturday, 7/7 - One Class Only (9:30am)

"FITNESS" & "PERFORMANCE"

Team “Chief”Against a five-minute running clock, complete as many rounds and reps as possible of:3 Power Cleans (135/95 lb.)6 Push-Ups9 Air SquatsIn teams of three, partners will alternate whole rounds. After each 5 minute AMRAP, teams will rest one minute, and then do another 5 minute AMRAP. The cycle will repeat for 5 rounds. Your overall score is the total number of rounds and reps completed throughout the entire workout.--OR--“The Chief”Against a three-minute running clock, complete as many rounds and reps as possible of:3 Power Cleans (135/95 lb.)6 Push-Ups9 Air SquatsRepeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

"COMPETITION"

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

"ENDURANCE"

1k Row @increasing effortRest 4 minutesx 4 rounds*Increase your pace and stroke rate every 250 meters, with your last 250 being at 90% effort (approximately your best 2k pace, or slightly faster).