Friday 10.13.2017

 

“FITNESS” & “PERFORMANCE”

With a continuous running clock, perform the following:
From 0:00 – 10:00:
Three rounds of:
Run 200 Meters
10 Alternating Dumbbell Snatches (50/35 lb)

From 10:00-20:00:
Two rounds for time of:
20 Box Jump-Overs
20 Shoulder to Overhead (115/75)

From 20:00-30:00:
For time:
75 Burpees

*Post times for each individual task
*Scale appropriately so that you get at least 2 minutes of rest before moving on to the next task

“COMPETITION”

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

“ENDURANCE”

1 Minute Ski @75-80%
Rest 30 seconds
1 Minute Row @80-85%
Rest 30 seconds
1 Minute Run @85-90%
Rest 2 minutes
x 5

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