Wednesday 12.28.2016

"FITNESS"

A. Four sets of:Romanian Deadlift x 6 reps @3011Rest 45 secondsSupine Ring Rows x 8 reps @2111Rest 45 secondsHollow Hold/Rock x 30-40 secondsRest 45 secondsB. Every minute, on the minute, for 15 minutes:8 Heavy Kettlebell Swings4 Burpees

"PERFORMANCE"

A. Every 2 mimutes, for 16 minutes (8 sets):Power Clean + Hang Clean + CleanBuild in load over the 8 sets to today's heavyB. Every minute, on the minute, for 15 minutes, complete:2 Power Cleans4 Burpees Over the Barbell*Loads can vary throughout. Post your total amount successfully cleaned over the 15 minutes. (Example: 185 for all sets would be 5,550 lbs. total)

"COMPETITION"

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

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):Ski 400 MetersRow 400 Meters*Goal is same time for every set; Think 80-85% output.