Mar. 18th, 2014 - Tuesday

Parkland

Warm Up

EMOM for 7 minutes – 10 Burpees 

*practice pacing with volume 

Midline

3 x ME – High Plank 

*rest 90 seconds

Conditioning

AMRAP in 12 minutes of:

20 Ball Slams (20#/15#)

10 STOH (45#/35#)

5 Ring Rows (strict)

SUBU

Warm Up

EMOM for 7 minutes – 10 Burpees 

*practice pacing with volume 

Midline

3 x ME – High Plank (rings)

*rest 90 seconds

Conditioning

AMRAP in 12 minutes of:

15 KBS (53#/35#)

10 STOH (95#/65#)

5 Pull-ups (strict)

NORTH SHORE

Warm Up

30 Thrusters (95#/65#)

Strength

“RSR” (W6D1)

1 x 2 @ 70%

1 x 2 @ 75%

2 x 2 @ 100%

Conditioning

AMRAP in 12 minutes of:

15 KBS (53#/35#)

10 STOH (115#/75#)

5 Pull-ups (strict)