Friday 2.24.2017

*Tonight's 6:30pm class is cancelled; instead, please join us for our first week of "Friday Night Lights," for Open Workout 17.1. Friends and family are welcome; come in and cheer on your fellow Rangers!

"FITNESS"

A. Three sets of:Turkish Get Ups x 2 reps each armRest 60 secondsBanded Good Mornings x 15-20 repsRest 60 secondsDouble Under Practice x 60 secondsRest 60 secondsB. In teams of two, with one partner working at a time, complete the following as quickly as possible10 Dumbbell Snatches15 Burpees20 Dumbbell Snatches15 Burpees30 Dumbbell Snatches15 Burpees40 Dumbbell Snatches15 Burpees50 Dumbbell Snatches15 BurpeesTime cap: 20 minutes

"PERFORMANCE"

A. Three sets of:Turkish Get Ups x 2 reps each armRest 60 secondsBanded Good Mornings x 15-20 repsRest 60 secondsDouble Under Practice x 60 secondsRest 60 secondsB. Workout 17.1For time:10 Dumbbell Snatches15 Burpee Box Jump-Overs20 Dumbbell Snatches15 Burpee Box Jump-Overs30 Dumbbell Snatches15 Burpee Box Jump-Overs40 Dumbbell Snatches15 Burpee Box Jump-Overs50 Dumbbell Snatches15 Burpee Box Jump-OversMen use 50-lb. dumbbell and 24-in. boxWomen use 35-lb. dumbbell and 20-in. boxTime cap: 20 minutes

"COMPETITION"

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

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets