Workout of the Day: 12-04-14 Thursday

Warm Up

EMOM for 5 minutes – 8 Burpees

PARKLAND

Strength

5x 3 – Back Squat @ H.P.

*rest 90 seconds

3x 3 – Front Squat @ H.P.

*rest 90 seconds

Conditioning

With a partner; complete:

10 RFT:

10 Hang Snatches (45#/35#)

20 MB Squats (14#/10#)

*12 minute cap 

**partners must alternate rounds

SUBU | NORTH SHORE

Strength: Hatch (W9D2)

Back Squat 

1x 5 @ 65%

1x 4 @ 75%

1x 4 @ 80%

1x 4 @ 85%

Front Squat 

4x 5 @ 65%

Conditioning

With a partner; complete:

10 RFT:

10 Snatches (95#/65#)

20 MB Squats (14#/10#)

*12 minute cap 

**partners must alternate rounds