Tuesday 12.8.2015

*Congrats to everyone that won raffles at the Holiday Party, and thank you to everyone that contributed!  With your help, we raised over $500 in donations for the Amos House!

"FITNESS" & "PERFORMANCE"

A. Three sets of:Bulgarian Split Squat x 8-10 reps each leg @ 30X0Rest 30 secondsPowell Raises x 8-10 reps each arm @ 3010Rest 30 secondsB. Against a 3-minute running clock, perform the following:Row 300 Meters20 Wall BallsDouble Unders x Max RepsRest 3 minutes between sets, and complete a total of four sets (24 minutes total).

"COMPETITION"

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

"ENDURANCE"

Row 2000 Meters @ 80%Rest 3 minutesx2Row 1000 Meters @ 85%Rest 3 minutesx2Row 500 Meters @ 90%Rest 2 minutesx4