Wednesday 6.7.2017

"FITNESS"

A. Four sets of:Barbell Bent Over Row x 6-8 reps @3111Rest 45 secondsWall Climbs x 2-3 repsRest 45 secondsGoblet Russian Step-Ups x 6-8 reps each legRest 45 secondsB. For time:10 Wall Balls1 Ring or Stationary Dip (or Push-up)9 Wall Balls2 Ring or Stationary Dips8 Wall Balls3 Ring or Stationary Dips…1 Wall Ball10 Ring or Stationary Dips

"PERFORMANCE"

A. Five sets of:Power Clean x 1.1.1.1(Rest 10 seconds between singles)Rest 30 secondsStrict Handstand Push-ups x Max Reps*Rest 2-3 minutes*If you cannot complete any Strict HSPUs, work Negative-Only reps x 3-4 w/5-second lowering, or Wall Climbs x 3-4 repsB. For time:10 Wall Balls (30/20 lbs)1 Ring Dip9 Wall Balls2 Ring Dips8 Wall Balls3 Ring Dips…1 Wall Ball10 Ring Dips

"COMPETITION"

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

"ENDURANCE"

Row 500 Meters @your best 2K paceRest 90 secondsx4Rest 4 minutesx2