Saturday 10.22.2016

"FITNESS" & "PERFORMANCE"

In teams of two, with only one person working at a time, complete the following for time:Run or Row 1200 Meters (as a relay)50 Strict Pull-Ups100 Push Presses (95/65 lbs)150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold100 Push Presses (95/65 lbs)50 Strict Pull-UpsRun or Row 1200 Meters (as a relay)

"COMPETITION"

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

"ENDURANCE"

45 Second RowRest 45 secondsx12MUST go slightly farther each set.  If you cannot, rest an additional 2-3 minutes and pick up where you were.