Workout of the Day: 10-13-14 Monday

Warm Up:

8 Minutes of Sleds

0-2: No Weight

2-4: 1 Plate

4-6: 2 Plates 

6-8: 3 Plates 

PARKLAND

Strength:

5x 3 – Back Squat @ H.P.

*rest 90 seconds 

Conditioning:

3 RFT:

21 Box Jumps 

15 MB Cleans (20#/14#)

9 MB Thrusters (20#/14#)

*12 minute cap 

SUBU | NORTH SHORE

Strength: Hatch (W2D1)

Back Squat

1x 10 @ 60%

1x 8 @ 65%

1x 6 @ 70%

1x 6 @ 75%

1x 6 @ 80%

Front Squat

1x 5 @ 60%

1x 5 @ 70%

2x 5 @ 75%

Conditioning:

For time:

21 Box Jumps (24”/18”)

15 Cleans (135#/95#) (155#/105#)

9 Thrusters (135#/95#) (155#/105#)

12 Box Jumps

9 Cleans 

6 Thrusters

9 Box Jumps 

6 Cleans

3 Thruster

*12 minute cap