Wednesday 9.27.2017

"FITNESS"

A. Every 2 minutes, for 16 minutes (4 sets of each):Odd Sets – Deadlift x 6 reps @ 3111Even Sets – Bench Press x 6 reps @ 2011*Work with a partner, and share a Barbell for each movementB. In teams of two, with only one person working at a time, perform 60 reps EACH for time of:Kettlebell SwingsImmediately followed by…In teams of two, with only one person working at a time, perform 40 reps EACH for time of:Toes to BarPartition your reps as you see fit.

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Clean & Jerk x 1.1Rest 10 seconds between singlesBuild in load to today's heavy doubleB. In teams of two, with only one person working at a time, perform 30 reps EACH for time of:135/95 lb Ground to OverheadImmediately followed by…In teams of two, with only one person working at a time, perform 40 rep EACH for time of:Toes to BarPartition your reps as you see fit.

"COMPETITION"

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

"ENDURANCE"

Row 1250 Meters @5k paceRest 3 minutesx 5