FRCF Camp - Day Three

Feeling surprisingly good for day 3, and credit that to the incredible food we are eating immediately after the work outs.

9:00am WOD

Team WOD - 4 people per team
> Max reps power clean at 185#
> Max reps muscle ups
> 15 Minutes to work

Only one bar and one set of rings could be used at a time.
Score - 320 (we had the best team in the gym, that was cool)

10:00am WOD

Max Weight Back Squat
*345 (hit 355 which would have been a PR, but my spotter helped me before he should have)
Then we did some 3x1 and 3x3 work at 80% to 90%

- LUNCH BREAK -

3:30pm WOD

5 Rounds
5 Fronts Squats (205# off the ground)
10 KB Snatches each arm (53#)
15 Double Unders

*not sure of my time here yet. This workout is the first one we have done that absolutely buried me from beginning to end. I simply could not get excited about it and never had the energy to get moving.

4:30pm WOD

Rowing Clinic #2
1500M Row x 3
*Score is the average time of the 3 rounds

*5.26 - 5.27 - 5.24
This is a benchmark rowing workout for most collegiate rowing programs. It hurt.


- DINNER! -
I'm a little bit sad, but also relieved that there is only 1 more day to camp. This has been an incredible experience and one that I can't wait to share with our gym!