Wednesday 11.9.2016

"FITNESS" & "PERFORMANCE"

With a continuous running clock, perform the following:0:00 – 1000 Meter Row5:00 – 75 Shoulder to Overhead (95/65 lbs)10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups15:00 – 50 Wall Balls (20/14 lbs)20:00 – 75 Abmat Sit-ups 25:00 – 800 Meter Run*Post times for each individual task*Scale appropriately so that you get close to a minute rest before moving on to the next task

"COMPETITION"

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

"ENDURANCE"

50-40-30-20-10Cals on Assault BikeCals on RowerHollow Rocks