Wednesday 10.11.2017

"FITNESS"

A. Three sets of:Front Squat x 6 reps @ 2011Rest 45 secondsTurkish Get-Ups x 2 each armRest 45 secondsHollow Hold or Rock x 60 secondsRest 45 secondsB. For time:Run 800 Meters15 Strict Pull-Ups40 Walking Lunges with Kettlebells (heavy)15 Strict Pull-UpsRun 800 Meters

"PERFORMANCE"

A. Take 12-15 minutes to work on Hang Clean technique, and/or build to a heavy-ish tripleB. For time:Run 800 Meters30 Pull-Ups30 Front Squats (from the floor - 175/115 lbs)30 Pull-UpsRun 800 Meters

"COMPETITION"

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

"ENDURANCE"

60 Second Row @85-90% output60 Second Restx 10 sets