Workout of the Day: 10-27-14 Monday

Warm Up

1) 3x 10 Seated Box Jumps

2) 3x 30” – Hip Mobility Stretches

PARKLAND

Strength

5x 5 – Back Squat @ H.P.

*rest 90 seconds

5x 3 – Front Squat @ H.P.

*rest 90 seconds

Conditioning

For time:

21-15-9

MB Squat Clean Thrusters 

Ring Rows 

Then;

Run 400m 

*score is WOD time – not including the run

SUBU | NORTH SHORE

Strength: Hatch (W4D1)

Back Squat 

1x 8 @ 65%

1x 8 @ 70%

1x 6 @ 80%

1x 8 @ 85%

Front Squat

1x 5 @ 70%

1x 5 @ 75%

1x 5 @ 80%

1x 5 @ 85%

Conditioning

For time:

“Fran”

21-15-9

Thrusters (95#/65#)

Pull-ups

Then;

Run 400m

*score is “Fran” time – not including the run