Wednesday 7.27.2016

*Join us and Rhode Runner for our last 5k Fun Run of the Summer, tonight at 6:15!  Check out all the details on the Facebook Event Page by clicking here.

"FITNESS" & "PERFORMANCE"

Every 3 minutes, for 36 minutes (3 rounds of each), for times:Station 1 – 20 Box Jump Overs + 200 Foot Farmer's CarryStation 2 – Row 500 MetersStation 3 – 50 Double-Unders + 15/10 Strict Handstand Push-UpsStation 4 – Run 400 Meters*Record your time to complete each station; Work as quickly as possible, in order to maximize rest time between tasks.

"COMPETITION"

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

"ENDURANCE"

Twenty sets of:100 Meter Ski or Row SprintRest 2 minutesRest 5 minutes between sets 10 & 11