Wednesday 10.4.2017

**Our 6th Annual Columbus Day 5k is this Monday, October 9th, at 9:30 am.  As in years past, we will be meeting at the corner of Blackstone Blvd. and Irving Street, and kicking off the run shortly thereafter.  We will have some Open Gym time afterward (from 11-12), for those that want to get some strength work in.

"FITNESS"

A. Complete as many rounds and reps as possible in 6 minutes of:12 Alternating DB Snatches12 Wall BallsRest 4 minutes, and when the running clock hits 10:00…B. Complete as many rounds and reps as possible in 6 minutes of:12 DB Push Presses12 DB Alternating Reverse LungesRest 4 minutes, and when the running clock hits 20:00…C. Complete as many reps as possible in 6 minutes of:Run 800 MetersBurpees x Max Reps

"PERFORMANCE"

A. Complete as many rounds and reps as possible in 6 minutes of:6 Power Snatches (115/75 lbs)12 Wall Balls (20/14 lbs)Rest 4 minutes, and when the running clock hits 10:00…B. Complete as many rounds and reps as possible in 6 minutes of:12 Shoulder to Overhead (115/75 lbs)12 Alternating Reverse Lunges (Back-Racked -- 115/75 lbs)Rest 4 minutes, and when the running clock hits 20:00…C. Complete as many reps as possible in 6 minutes of:Run 800 MetersBurpees x Max Reps

"COMPETITION"

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

"ENDURANCE"

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