Wednesday 1.6.2016

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 6 minutes of:6 Toes to Bar12 Walking Lunges24 Double UndersRest 4 minutes, and when the clock reaches 10:00 complete the following…B. Complete as many reps as possible in 6 minutes of:15 Wall Balls (20/14 lb)15/12 Calorie RowRest 4 minutes, and when the clock reaches 20:00 complete the following…C. Complete as many reps as possible in 6 minutes of:10 Push-ups10 Slam Ball Over the Shoulder (heavy)10/8 Calories Assault Bike

"COMPETITION"

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

"ENDURANCE"

Row 10 minutes @easy effort+Row 500 meters @90%Row 250 meters easyRow 250 meters @95-97%Rest 2 minutesx5+Row 10 minutes @easy effort