Feb. 22nd, 2014 - Saturday

Parkland | SUBU | North Shore

Warm Up

Run 400m

Mobility

Hamstrings 

3 Rounds of:

10 Good Mornings (45#/35#)

10 SLDL (45#/35#)

10 Supermen

Strength

5 x 5 – Deadlift @ H.P.

*try to increase weight from last week 

Conditioning

Teams of 4:

100 Burpees

200 Situps

400 Dubs

200 Ball Slams (20#/15#)

100 Box Jumps (30”/24”)

*Only 2 teammates may be working at one time.

**A “No-Rep” will require a 100m Row by any teammate while the others AMRAP Burpees during the 100m. No WOD reps may be completed at this time.

North Shore

Strength

RSR [W2D3]

Back Squat

1 x 2 @ 70% of 1RM

1 x 2 @ 75% of 1RM

6 x 5 @ 80% of 1RM