Wednesday 7.20.2016

*Registration is now open for the 2016 Full Range Fall Classic!  Be sure to RSVP via that Facebook event page to get updates on sponsors, workouts, and more.  If you have friends at other gyms in the New England area, please pass it on as well!Register your team here: https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2248&sub_tab=details

"FITNESS"

A. Three sets of:Front Squat x 6 reps @32X1Rest 60 secondsSupinated Grip Strict Pull-ups x 4-6 reps(add weight if these are easy; those without a pull-up should complete Negative Only Pull-ups x 3-5 reps @41A1)Rest 60 secondsBanded Face Pulls x 10-15 repsRest 60 secondsB. Complete as many rounda and reps as possible in 12 minutes of:9 Burpees15 Kettlebell Swings24 Air Squats30 Double Unders (or 100 Meter Run)

"PERFORMANCE"

A. Six sets of:Front Squat x 3 reps @32X1Rest 2 minutesBuild to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.B. Complete as many rounda and reps as possible in 12 minutes of:9 Burpees15 Kettlebell Swings (24/16 kg)24 Air Squats30 Double Unders (or 100 Meter Run)

"COMPETITION"

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

"ENDURANCE"

40 Minutes @ steady pace:400 Meter Row300 Meter Run20/15 Calorie Assault Bike50 Double Unders