Wednesday 1.11.2017

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 6 minutes of:6/4 Handstand Push-ups (or 2/1 Wall Climbs)8 Alternating Dumbbell Snatches (50/35 lbs)30 Double Unders (or 60 singles)Rest 4 minutes, and when the clock reaches 10:00…B. Complete as many reps as possible in 6 minutes of:Row 1000 MetersBurpees Over the Erg x Max RepsRest 4 minutes, and when the clock reaches 20:00…C. Complete as many reps as possible in 6 minutes of:Run 800 Meters20 Toes to BarAir Squats x Max Reps*This workout was last completed on 5.25.2016; Your score for Part A will be rounds + reps; your scores for B and C will simply be the reps that you complete in your remaining time of the Burpees and Air Squats, respectively.*If you have to complete these in a different order than is listed (due to equipment), be sure to log your results in the correct segment

"COMPETITION"

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

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):25/20 Calorie Ski20/15 Calorie Assault Bike2 Turkish Get ups each arm (moderate load)