Saturday, July 20, 2013

Day 200: F.U. Fridays

Last night we did a typical F.U. Friday workout to finish off the hard training week. Run thru the following work with your only break/rest being the remaining time of each minute. 10 Burpee penalty for not completing any work in the prescribed minute. The goal is to complete all 19 rounds of work in the given time. 

-5 minutes: run a 400m every 2.5 minutes(start first 400 when the clock hits 0:00 and the second one at 2:30)
-EMOM 5 Minutes: 20 wallballs
-EMOM 5 Mintutes: 10-9-8-7-6 Burpee Box Jumps (24" box)  
-EMOM 5 Minutes: 20-18-16-14-12 Kettle bell swings (88#) 
-5 Minutes: run a 400 every 2.5 min

Extra Credit
-10 Rounds: 1 minute Airdyne(or row)/ 1 Minute Rest
*max effort