Workout of the Day: 10-20-14 Monday

Warm Up

Run 200m 

10 Wall Kick-ups

Run 200m 

2 Rope Climbs/Rope Pulls

Run 200m

30 Plyo Step-ups

Run 200m 

2 Rope Climbs/Rope Pulls

PARKLAND

Strength

5x3 – Back Squat @ H.P.

*rest 90 seconds

5x2 – Front Squat @ H.P.

*rest 90 seconds 

Conditioning

AMRAP 6:

2 Double Front Squat Thrusters (45#/35#)

2 Ring Rows

4

4

6

6

8

8...

*score is total reps completed

SUBU | NORTH SHORE

Strength: Hatch (W3D1)

Back Squat 

1x 8 @ 65%

1x 8 @ 70%

1x 6 @ 80%

1x 6 @ 85%

Front Squat 

1x 5 @ 60%

1x 5 @ 70%

1x 5 @ 75%

1x 5 @ 80%

Conditioning

AMRAP 6:

2 Double Front Squat Thrusters (95#/65#) (115#/75#)

2 Pull-ups (Bar MUs)

4

4

6

6

8

8...

*score is total reps completed

Mobility

Couch Stretch