Workout of the Day: 10-15-14 Wednesday

Warm Up

“Mental Test” 

3x ME – Weight Wall Sits 

Mobility

Shoulders

PARKLAND

Push Jerk Review 

Conditioning 

For time: 

Run 200m 

10 HR Push-ups

20 AbMat Sit-ups

Run 400m 

20 HR Push-ups 

20 AbMat Sit-ups

Run 200m 

10 HR Push-ups 

20 AbMat Sit-ups

*18 minute cap 

**AMRAP Rope Pulls with remaining time 

***Each Rope Pull removes 1” from your overall time

SUBU | NORTH SHORE

Strength

1a) 4x 5 – Push Jerk @ H.P.

1b) 4x ME – L-sit

Conditioning

For time: 

Run 200m 

10 HSPU 

20 AbMat Sit-ups

Run 400m 

20 HSPU (kipping permitted)

20 AbMat Sit-ups

Run 200m 

10 HSPU (strict)

20 AbMat Sit-ups

*18 minute cap 

**AMRAP Rope Climbs with remaining time 

***Each Rope Climb removes 1” from your overall time