Wednesday 11.18.2015

"FITNESS"

A. Four sets of:Good Mornings x 6-8 reps @ 3011Rest 45 secondsSupine Ring Rows x 10-12 reps @ 2111Rest 45 secondsPlank from Elbows x 45 secondsRest 45 secondsB. In teams of two, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:3 Burpee Box Jump Overs or Step-Overs6 Alternating Dumbbell Snatches9 Wall Balls

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM SnatchB. In teams of two, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:3 Power Snatches (135/95 lb.)6 Burpee Box Jump Overs (24/20")9 Wall Balls (20/14 lb.)

"COMPETITION"

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

"ENDURANCE"

Eight sets of:Row 500 Meters @ 85-90%Rest 2 minutes*Rest an extra 4 minutes between sets 4 & 5