Thursday 3.29.2018

"FITNESS" & "PERFORMANCE"

Complete as many reps/calories as possible at each of the following 4-minute stations:Eight rounds of:20 seconds of Box Jumps (24/20" -- step down)Rest 10 secondsRest 2 minutes, and when the running clock reaches 6:00…Eight rounds of:20 seconds of RowingRest 10 secondsRest 2 minutes, and when the running clock reaches 12:00…Eight rounds of:20 seconds of Air SquatsRest 10 secondsRest 2 minutes, and when the running clock reaches 18:00…Eight rounds of:20 seconds of Ring Muscle-Ups or Chest-to-Bar Pull-Ups or Strict Pull-upsRest 10 secondsRest 2 minutes, and when the running clock reaches 24:00…Eight rounds of:20 seconds of Assault BikeRest 10 seconds

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @75%Rest 1 minute1 Minute Row @85%Rest 1 minute1 Minute Run @95%Rest 3 minutesx 4-5 rounds