Mar. 6th, 2014 - Thursday

Parkland

Warm Up

Surprise

Strength

3 x 5 Front Squat @ H.P.

Conditioning

5 RFTWT:

30 Double Unders or 1 Minute of Double Under Attempts

15 Plate Thrusters (25#/15#)

10 KB Snatches (53#/35#)

*rest 1 minute between rounds

SUBU

Warm Up

Surprise

Strength

“Hatch” (Week 13)

Front Squat

1 x 5 @ 65%

1 x 4 @ 75%

1 x 4 @ 80%

1 x 4 @ 85%

Conditioning

5 RFTWT:

30 Double Unders

15 WBS (20#/15#)

7 Power Snatches (115#/75#)

*rest 1 minute between rounds

NORTH SHORE

Strength

“RSR” (W4D2)

Back Squat

1 x 2 @ 70%

1 x 2 @ 75%

6 x 2 @ 80%

Conditioning

5 RFTWT:

30 Double Unders

15 WBS (20#/15#)

7 Power Snatches (115#/75#)

*rest 1 minute between rounds