Wednesday 10.11.2017

 

“FITNESS”

A. Three sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
Turkish Get-Ups x 2 each arm
Rest 45 seconds
Hollow Hold or Rock x 60 seconds
Rest 45 seconds

B. For time:
Run 800 Meters
15 Strict Pull-Ups
40 Walking Lunges with Kettlebells (heavy)
15 Strict Pull-Ups
Run 800 Meters

“PERFORMANCE”

A. Take 12-15 minutes to work on Hang Clean technique, and/or build to a heavy-ish triple

B. For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (from the floor – 175/115 lbs)
30 Pull-Ups
Run 800 Meters

“COMPETITION”

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

“ENDURANCE”

60 Second Row @85-90% output
60 Second Rest
x 10 sets

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