Workout of the Day: 10-22-14 Wednesday

Warm Up

Dynamic Stretching & Ladder Drills

PARKLAND

Strength

1) Push Jerk Technique

2) Pull-up Technique

Conditioning

5 RFT:

Run 400m 

30’ Bear Crawl (like an actual BEAR) 

*18 minute cap

SUBU | NORTH SHORE

Strength

1a) 4x 5 – Push Jerk @ H.P.

*rest 60 seconds

1b) 4x ME – Strict Pull-ups

*rest 60 seconds

Conditioning

5 RFT:

Run 400m 

30’ HS Walk

*18 minute cap