Wednesday 11.11.2015

Full Range will be operating on a holiday schedule for Veteran's Day, Wednesday, November 11th.7am - Class8am - Open Gym9am - Class3:30pm - Open Gym4:30pm - Class5:30-7:30pm - Open Gym

"FITNESS" & "PERFORMANCE"

The Three Wise Men Tribute“Jeremy”Complete as many rounds and reps as possible in 4 minutes of:5 Hang Squat Snatch10 Burpees Over the Barbell(RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then…“Ben”Complete as many rounds and reps as possible in 4 minutes of:10 Power Cleans20 Pull-Ups(RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then…“Beau”Complete as many rounds and reps as possible in 4 minutes of:15 Box Jump-Overs30 Wall Ball Shots(RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)(RX = 20/14 lbs; Scaled – 14/8 lbs)*We will have appropriate scaling options for everyone; You will all be able to hit these hard!

"COMPETITION"

We are moving over to a separate blog! Please bookmark the link belowYou can find today's workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Twenty sets of:Row 150 Meters @ 90%Rest 45 secondsRest 3 minutes between sets 10 & 11