Wednesday 8.23.2017

"FITNESS"

A. Three sets, not for time, of:Stationary or Ring Dips x 5-7 repsKettlebell or Dumbbell Snatch x 5-7 reps each armDouble-Under Practice x 45-60 secondsB. Three rounds for time of:Run 400 Meters21 Kettlebell Swings7 Strict Pull-ups

"PERFORMANCE"

A. Three sets, not for time, of:Bar Muscle-Ups x 3-5 repsKettlebell or Dumbbell Snatch x 5-7 reps each armDouble-Unders x 30-40 repsB. "Helen"Three rounds for time of:Run 400 Meters21 Kettlebell Swings (24/16 kg)12 Pull-Ups

"COMPETITION"

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

"ENDURANCE"

10 Minute Bike10 Minute Run10 Minute Rowall at 75-80% output