Workout of the Day: 11-13-14 Thursday

Warm Up

3 Rounds of:

Run 200m 

10 Burpee WBS (20#/14#)

PARKLAND

Strength

5x 2 – Back Squat @ H.P.

*rest 90 seconds

5x 2 – Front Squat @ H.P.

*rest 90 seconds

Conditioning

With a partner; complete:

For time:

100 Deadlifts (95#/65#)

100 Hang Cleans

100 STOH

*12 minute time cap

SUBU | NORTH SHORE

Strength

Back Squat

1x 4 @ 75%

3x 4 @ 80%

Front Squat

1x 5 @ 60%

1x 5 @ 65%

2x 5 @ 70%

Conditioning

With a partner; complete:

For time:

100 Deadlifts (115#/75#) (135#/95#)

100 Hang Cleans

100 STOH

*12 minute time cap