Workout of the Day: 11-18-14 Tuesday

Warmup

Junkyard Dog

PARKLAND

Strength

1a) 3x 5 Strict Press @ HP

*rest 60 seconds

1b) 3x ME Strict Pull-ups

*rest 60 seconds

Conditioning

Buy-in: 400m Run

21-15-9

OH Squats (65/45#)

Ring Rows

Cash-out: 400m Run

SUBU | NORTH SHORE

Strength

1a) 3x 3 Split Jerks @ HP

*rest 60 seconds

1b) 3x ME Strict pull-ups + kipping pull-ups

*rest 60 seconds

Conditioning

Buy-in: 400m Run

21-15-9

OH Squats (135/95#) (95/65#)

9-7-5

Muscle-ups (Bar or Ring)

Cash-out: 400m Run