Franfest2013 1191 zps49bb9cec

Daily Catalyst: 071724

Aerobic (Zone 2) Block:
2 rounds for quality of:
Air bike – 2 minutes
Jog – 2 minutes
Row – 2 minutes
Ski Erg – 2 minutes
Rest 1 minute.
Maintain a conversation with someone as you work through each. You should be able to do so comfortably. If you’re alone, breathe through your nose the entire time.

HIIT Block
500M row for time.
Record your new PR in BeyondTheWhiteboard.

Strength Block
Clean 3-3-3
Jerk 3-3-3
Use the heaviest weight possible per set.