Workout of the Day: 10-03-14 Friday

Warm Up

4 Stations:

Ladders (8 drils)

Air Dynes (1 minute ME)

Rowers (500m)

Sleds (5 down & back)

Mobility: Wrists 

Skill: 10 minutes of HS Walk/Hold practice

PARKLAND

Conditioning:

4 RFT:

Run 100m

12 Sumo Deadlifts (70#/53#)

Run 100m

12 Pushups

*9 minute cap 

SUBU | NORTH SHORE

Conditioning:

4 RFT:

Run 100m

6 Deadlifts (225#/155#) (275#/205#)

Run 100m

12 Ring Dips

*9 minute cap

BONUS

Rope Climbs