Mar. 19th, 2014 - Wednesday

Parkland

Warm Up

2 Teams:

Each team must push their sleds 50 x 30’

*8 minute cap

**score is total meters rowed during sled pushes; maximum 100m per person then you must switch rower

***5 Burpee penalty per rep not completed in the 8 minute cap

Strength/Technique

1a) 3 x 10 – Med Ball Cleans

*rest 60-90 seconds

1b) 3 x 10 – Stink Bug

*rest 60-90 seconds 

Conditioning

For time:

10-9-8-7-6-5-4-3-2-1

Med Ball Cleans

Burpees

*run 100m between rounds

SUBU

Warm Up

2 Teams:

Each team must push their sleds 50 x 30’

*8 minute cap

**score is total meters rowed during sled pushes; maximum 100m per person then you must switch rower

***5 Burpee penalty per rep not completed in the 8 minute cap

Strength 

1a) 3 x 3 – Clean Pull + 2 Hang Clean Pulls

*rest 60-90 seconds

1b) 3 x ME – HSPU (strict)

*rest 60-90 seconds 

Conditioning

For time:

10-9-8-7-6-5-4-3-2-1

Squat Clean (135#/95#)

OTB Burpees

North Shore

Conditioning

For time:

10-9-8-7-6-5-4-3-2-1

Squat Clean (155#/105#)

Bar Facing Burpees